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Potato Salad: A Recipe to Feed the Gut

Updated: Jul 23, 2022

Did you know that cooked and cooled potatoes are actually a lower glycemic index food and great for building up the good bacteria in your gut? Unlike freshly cooked potatoes, which are rapidly absorbed in the small intestine and increase blood sugar quickly, cooled potatoes are a resistant starch.

Resistant starches are present in legumes, cooked and cooled rice and potatoes, plantains and grains. They are considered indigestible starches, and make it all the way to the colon before bacteria begin to ferment them. These fermenting bacteria are considered beneficial bacteria - and consuming resistant starches increases these beneficial microbes and reduces potentially problematic ones.

When making vegetable dishes, I find it useful to be aware of the pesticide content of my ingredients. A reliable resource is the EWG Dirty Dozen and Clean Fifteen. Although potatoes are now ranked #13 on the full list of pesticide foods, I recommend using organic potatoes for your recipe.

When I make my potato salad I want to pack it with protein and vegetables to make the most out of every bite! I rarely make the same potato salad twice, so I encourage you to add or eliminate ingredients to your taste - have fun and experiment!


organic russet or red potatoes (excellent source of resistant starch)

organic celery (anti-inflammatory effect on the gut, soluble and insoluble fiber)

radishes (high in anti-oxidants, fiber, potassium, and zinc)

organic carrots (lower cholesterol, may protect against certain cancers, good for the eyes)

3-4 hard boiled organic, pasture eggs (adds protein, essential fatty acids, vitamins D & E)

frozen sweet peas (adds protein, fiber, vitamin B6, folate and magnesium)

red onion (great source of quercetin, Vitamin k, B6, folate, potassium and manganese)

dill pickles or dill pickle relish (refrigerator pickles are a fermented food = probiotics)

For the dressing:

red wine vinegar

organic avocado oil mayonnaise

olive oil

dijon or spicy mustard


fresh or dry dill (optional)

fresh parsley (optional)

garlic powder




Wash potatoes and place whole, unpeeled spuds into a pot. cover with filtered water and boil until potatoes are easily pierced with a fork, but remain slightly firm. Drain and soak in an ice bath for 5 minutes until easily handled but still warm.

Peel potatoes (if desired, or leave the skin on for added fiber and nutrients), dice and place in bowl. Gently drizzle warm potatoes with red wine vinegar - just enough to lightly coat potatoes when stirred (this will make your potato salad extra creamy).

Add the rest of your diced and chopped vegetables. Add your fresh or frozen peas. Add all your dry spices. Finally add your olive oil and avocado oil mayonnaise. I like to add some olive oil to help decrease the amount of mayonnaise needed. Add your mustard, pickles, salt and pepper to taste.

Refrigerate for at least 4 hours before serving (this is the time needed for the starch in the potatoes to turn from a simple starch to a resistant starch).



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