Potatoes often land on both the “eat” and “don’t eat” lists for people with IBD.

Some healthcare providers recommend them, others discourage them. Some therapeutic IBD diets include them, others ban them.

It’s no wonder patients are confused.

When someone asks, “Can I eat potatoes?” the answer isn’t one-size-fits-all. But in my clinical experience, potatoes can be a great option for many people with Crohn’s disease and ulcerative colitis.

Why Potatoes Get a Bad Rap

Popular IBD diets like the Specific Carbohydrate Diet (SCD) and IBD-AID exclude potatoes because of their starch content. The theory is that complex carbohydrates may lead to dysbiosis, increased intestinal permeability, and inflammation.

Potatoes are also part of the nightshade family, along with tomatoes, peppers, eggplants. Some individuals with chronic inflammatory conditions report sensitivities to solanine, a naturally occurring compound in nightshades.

Plus, potatoes often bring to mind deep-fried hash browns, French fries, and potato chips—foods we can all agree aren’t the foundation of any healthy, anti-inflammatory diet.

Potatoes and the Path to Butyrate

Other evidence-based diets, like the Crohn’s Disease Exclusion Diet (CDED) and a Mediterranean-style diet, not only allow potatoes but encourage them.

One reason? Resistant starch.

When potatoes are cooked and then cooled, their starch transforms into a form that resists digestion in the small intestine. Instead, it travels to the large intestine, where it feeds beneficial gut microbes. These microbes produce butyrate, a short-chain fatty acid shown to:

• Support microbial diversity

• Strengthen the intestinal barrier

• Reduce inflammation

These are three key targets in IBD management: a balanced microbiome, a resilient gut lining, and less inflammation.

While patients may not feel these benefits of resistant starch right away, many will notice more consistent bowel movements and less urgency.

The Nightshade Debate

Yes, potatoes are nightshades. But that doesn’t mean everyone with IBD should avoid them.

Unless someone has an obvious sensitivity, there’s no strong evidence for universal elimination.

To reduce exposure to solanine:

• Avoid green or sprouted potatoes

• Peel potatoes before eating them

Of the thousands of IBD patients I’ve worked with, only a handful have reported noticeable symptomatic improvement after removing nightshades, and most of those also had co-existing rheumatoid arthritis.

Nutrition and Real-Life Benefits

Potatoes are more than just comfort food. They’re rich in potassium, vitamin C (even without the skin), and fiber. When cooked and cooled, they also become a source of resistant starch.

But perhaps most importantly, many people like potatoes.

They’re familiar, affordable, easy to prepare, available year-round, and comforting. When anxiety about food is high (as it is in those living with IBD), having flexible, enjoyable, well-tolerated options can make a big difference in both quality of life and long-term success with dietary changes.

Tips for Including Potatoes in an IBD-Friendly Diet

• Cook and cool potatoes to increase resistant starch (enjoy cold or at room temperature)
• Peel to reduce roughage and solanine content
• Avoid green and sprouting potatoes
• Limit ultra-processed forms of potatoes, including potato chips and deep-fried French fries