Potato starch is a refined carbohydrate extracted from potatoes. While it’s commonly used as a thickening agent in cooking and food manufacturing, it also shows promise as a functional ingredient with various health benefits—particularly due to its rich content of resistant starch.

From supporting digestive wellness to possibly regulating blood sugar levels, potato starch can be a helpful addition to a healthy diet when used appropriately.

Supports Digestive Health

One of the standout features of potato starch is its high level of resistant starch—a form of starch that bypasses digestion in the small intestine and is fermented in the large intestine by gut bacteria.

This fermentation produces short-chain fatty acids (SCFAs), which:

  • Help maintain gut lining integrity

  • Support mucus production

  • Reduce inflammation in the colon

  • Regulate immune responses and appetite

Research has shown that raw potato starch contains about 60% resistant starch, and may be even more effective at increasing SCFA levels than other types of fibers, like inulin from chicory root.

For example, one study showed that taking 28–34 grams of resistant starch from potatoes daily significantly increased SCFA levels in stool samples compared to corn-derived resistant starch and inulin.

Another study found that participants who ate a daily serving of cold potato salad (containing roughly 2–3 grams of resistant starch) developed greater populations of butyrate-producing bacteria in their gut compared to those who ate couscous—a food low in resistant starch.

Although raw potato starch has the highest resistant starch content, cooking and cooling potatoes also increases their resistant starch, making cold cooked potatoes a good option for gut health.

In some cases, potato starch supplementation has also shown potential to ease digestive issues like constipation and diarrhea and promote the growth of beneficial bacteria such as Bifidobacterium. However, more studies are needed to confirm these effects.

May Help Regulate Blood Sugar

Consuming resistant starch from potato starch may help lower blood sugar spikes after meals and improve insulin response.

This effect is particularly important for individuals with type 2 diabetes or those at risk for developing it.

One study found that women at risk for diabetes experienced lower post-meal blood sugar and insulin levels after eating baked, chilled potatoes, compared to an identical portion of boiled potatoes, which contain less resistant starch.

Another study used nutrition bars containing 21 to 30 grams of resistant starch from potatoes (VERSAFIBE) and showed similar results—lower post-meal blood sugar and insulin compared to a placebo.

While early findings are promising, more research is needed to fully understand the impact of potato starch on metabolic health.

Might Aid in Weight Management

Resistant starch may help support appetite control and weight regulation in several ways, including:

  • Enhancing satiety (fullness)

  • Improving insulin sensitivity

  • Slowing digestion

Although some animal and human studies have reported reduced appetite and weight loss when consuming resistant starch, results are not consistent.

A review of 22 clinical trials, some involving potato starch, concluded that there wasn’t strong evidence to suggest resistant starch significantly affects hunger, food intake, or satiety hormones in adults, including those who are overweight or prediabetic.

So while resistant starch could have a role in weight management, more rigorous and consistent research is needed.

Nutritional Profile of Potato Starch

Potato starch is purely carbohydrate and contains little to no protein, fat, or fiber. It offers only trace levels of essential nutrients.

A 1-tablespoon (12g) serving provides approximately:

  • Calories: 40

  • Fat: 0 g

  • Carbohydrates: 10 g

  • Fiber: 0 g

  • Protein: 0 g

It may contain small amounts of potassium or calcium, but not enough to be considered nutritionally rich. Therefore, it should not be relied on as a major source of energy or nutrients.

Its primary uses are in food prep and supplements—not for nutrition.

Are There Any Risks?

In small amounts, potato starch is considered safe and generally well-tolerated. However, consuming large amounts—especially without gradually introducing it into the diet—can cause digestive symptoms, such as:

  • Bloating

  • Gas

  • Abdominal discomfort

This is due to the fermentation process that takes place in the gut. These side effects can often be prevented by slowly increasing intake of resistant starch over time.

Individuals with digestive conditions like irritable bowel syndrome (IBS) may experience worsening symptoms when consuming resistant starch. It’s best to consult a healthcare provider before using potato starch supplements in such cases.

Tips for Adding Potato Starch to Your Diet

Potato starch is widely used in kitchens as a thickening agent. It absorbs water and forms a gel when heated, making it perfect for:

  • Soups

  • Gravies

  • Stews

  • Sauces

  • Puddings

  • Gluten-free baking (e.g., bread and cookies)

It’s often used as a slurry, meaning it’s dissolved in cold water before being added to hot dishes.

Potato starch is also found in powder or capsule supplements, often combined with prebiotic fibers for gut or metabolic support.

If you're considering adding potato starch as a daily supplement, especially in high amounts, talk to a healthcare provider to determine if it fits your health goals and current conditions.

A Quick Recap

Potato starch is a versatile starch derived from potatoes, prized for its high resistant starch content. It has been linked to benefits such as:

  • Better digestive function

  • Lower blood sugar after meals

  • Possible support for weight control

While it’s not a nutrient-dense food, potato starch can be a helpful addition to meals or used in supplements for specific health goals. Like any dietary change, it’s best introduced gradually—and under guidance when necessary.