If your stomach feels a bit touchy, potatoes can be confusing. One day, they feel like comfort food, the next day, you’re bloated and grazing for snacks. And when you’re comparing carbs, it’s easy to lump potatoes in with things like a Jaffa cake.
Both sweet potatoes and white potatoes can fit a healthy diet. But for gut health, sweet potatoes often come out ahead because of the type of fibre they bring, their plant compounds (polyphenols), and their generally gentler effect on blood sugar when cooked in simple ways.
The gut basics that matter most: fibre, microbes, and inflammation
“Gut health” isn’t a mysterious wellness phrase. It’s everyday stuff: regular poo, less bloating, steadier energy, and fewer sudden cravings.
Here’s the simple chain reaction: gut bacteria eat bits of food you can’t fully digest (mainly fibre), then they make short-chain fatty acids, including butyrate, which help support the gut lining. Over time, that can mean a calmer, more stable digestive system.
Fibre type matters as much as fibre amount. Some fibres hold water and form a gel (helpful for softer, easier movements). Others act more like a brush, adding bulk. For context on how potatoes fit into a balanced diet, see Harvard’s overview of potatoes and health.
Why resistant starch and soluble fibre are a big deal
Resistant starch is starch that resists digestion in the small intestine and reaches the large bowel to feed helpful bacteria.
Both white and sweet potatoes can have more resistant starch if you cook them, then cool them (think leftovers). Sweet potatoes also bring soluble fibre plus extra plant compounds, which can help create a friendlier gut environment.
How blood sugar spikes can upset digestion for some people
For some people, sharp rises and crashes in blood sugar can feel like hunger swings, more snacking, and less steady digestion. It’s not that one food “ruins” your gut; it’s the pattern.
With both potato types, portion size and cooking method matter. Chips and crisps hit differently than boiled, baked, or cooled potatoes eaten as part of a full meal.
Why sweet potatoes often come out ahead for gut health
White potatoes aren’t the enemy. They’re filling, affordable, and they do contain fibre, especially with the skin on. But sweet potatoes often edge ahead for gut comfort because wide varieties have a bit more fibre overall, and they tend to offer more soluble fibre.
They also contain more polyphenols, which are natural plant chemicals that can support a healthier gut setting. Think of them as the “extra bits” that come along with the carbs.
Skins matter for both. If you scrub them well and enjoy the skin, you’ll get more fibre and more of those plant compounds.
More gut-feeding plant compounds (and why colour matters)
Colour is a clue. Orange sweet potatoes are rich in beta-carotene, while purple ones contain anthocyanins. These compounds may help lower irritation in the gut and support a more varied mix of microbes. It’s not magic, but it’s a sensible bonus.
If you want a straightforward look at sweet potatoes and cravings, see the Cleveland Clinic’s sweet potato benefits.
A kinder swap when you want comfort food
Sweet potatoes work well in the swaps people actually stick to: creamy mash, oven wedges, or a jacket-style spud with beans. They also shine in baking, try sweet potato bread when you want something cosy that still feels “real food”.
Simple ways to eat both potatoes without upsetting your gut
Start with a normal portion, then build the plate around it. Pair potatoes with protein and healthy fats to slow digestion, and add fibre-rich toppings for a steadier ride.
If you can, cool leftovers and eat them later (even reheated). That can boost resistant starch. White potatoes can be totally fine for active people, in a balanced meal, or in cooled potato salad with plenty of veg.
Gut-friendly cooking and topping ideas that work fast
- Roast chunks with olive oil and a pinch of salt
- Keep skins on (scrubbed well)
- Top with beans or lentils for extra fibre
- Add yoghurt or kefir for a creamy finish
- Toss on herbs like chives, parsley, or dill
- Serve with a big side of greens
Conclusion
Sweet potatoes often support gut health better than white potatoes thanks to their fibre mix and plant compounds. White potatoes can still work well when you keep portions sensible and cook them simply (bonus points for cooling leftovers). Try swapping in sweet potatoes for two meals this week, then notice your bloating, energy, and regularity.
