The Potato Diet: 3-day food prep plan for digestive issues

Resistant starch diet plan created by Bethany Ryan

I’ve tried many diets, both vegan and diets including meat. I did a lot of low-carb diets that left me craving more. I have experimented with vegan options that would not cause digestive issues. It was hard for me to find anything to eat when I couldn’t tolerate gluten. In both of these cases I have discovered that resistant starches offer an answer. They are satisfying. Anyone who has had trouble with digestion or bloating in the past knows that comfort foods are what you want to eat. Potatoes are a comfort food and with my preparation methods you can enjoy them without the traditional side-effects. This easy, 3-day meal prep plan can help you even out your system while enjoying some really satisfying traditional meals that many of us have avoided for years! Hope this helps.

Grocery List:

  • 3 – 5 lb bags of potatoes
  • 1 – 2 lb bag of lemons
  • 2 – Cans/jars sauerkraut
  • 2 – Jars pickled beets
  • Large bottle Bragg Organic Raw Apple Cider Vinegar with The Mother
  • Mayo, Vegenaise, or Miracle Whip
  • Vegan or regular sour cream (option for baked potatoes)
  • Earth Balance or non-vegan butter
  • Flavoring such as Himalayan Salt, Pepper, Cayenne Pepper, Turmeric, Garlic, Onion etc
  • Chives (option)
  • Parsley (option)
  • Garlic, fresh or minced (option for mash)
  • Soy, coconut, almond or regular milk (or other for mashed potatoes)
  • 3 – Large Grapefruits
  • Diet Ginger Beer (option for snacks)
  • Raw, unflavored almonds or walnuts
  • Meal prep containers (2 compartment + separate small side dish)
  • 3 – Gt’s Synergy Organic Kombucha “Trilogy” (option for lunches)
  • 3 gallons of store brand Alkaline Water or Distilled Water

Meal Prep Instructions:

Fill two large pots with water and a heaping pinch of Himalayan Sea Salt in each. Be sure that you don’t overfill the pots with water. I do this frequently. Leave enough room to add the potatoes without spillover. When the water boils add as many potatoes from the 3 bags as you can, dividing them up between the two pots. You can use the rest for snacks and boil them later.

Boil potatoes so they are rare to medium rare. Don’t overcook them. You want them slightly firm. The key to this diet is to LET THE POTATOES COOL completely before eating them. After boiling strain out the water and put 5-7 potatoes to the side to make mashed potatoes. Throw the rest in a large glass bowl and pop it in the refrigerator.

If you have any potatoes left you can boil these now. After cooking, keep 3 whole cooked potatoes in a bowl in the refrigerator to make baked potatoes for dinners. The rest (if there are any) will just be extras that you can keep in the fridge to snack on between meals.


You will slice the snack potatoes up and eat them cold with lemon, apple cider vinegar and sauerkraut on the side (after initial cooling). You can also eat them plain or with hot sauce.

Mashed Potatoes (hot)

While still hot mash up the 5-7 warm potatoes that you set aside with a fork, mixer, masher, or other. Add in your butter, milk, parsley, salt, pepper, cayenne, turmeric etc. There are many vegan mashed potato recipes online if you need inspiration.

They key is to allow the potatoes to cool once. This alters the structure of the starch molecule and makes it indigestible. It then moves through your small intestines to your large intestines in tact. Once it reaches the colon the body ferments the the potatoes. This creates butyrate and is what is going to heal your digestive tract.

Fermented foods are natural probiotics. That’s why we’re adding beets and sauerkraut for added flavor to dishes.

Lemon and vinegar are used because they are acidic and help to heal a stomach that may have trouble in the initial stages of digestion. Food then moves into the small intestines where it becomes alkaline. I think that antacids are counter-intuitive to the true mechanism behind the digestive system and actually lead to many more issues in the future.

Turmeric is an anti-inflammatory that works synergistically with black pepper. I recommend putting it in the potato salad to give it a little color.

Dish the mashed potatoes into individual fridge-safe (and microwave safe) covered containers and put them into the refrigerator to cool.

Potato Wedges (cold)

Take out half of the potatoes left that had been cooling. Slice the potatoes up as potato wedges, cubes, fries or however you like them.

When you slice them cool they stay in tact better.

Drizzle apple cider vinegar over the sliced potatoes. Squeeze a whole lemon over the top. Add some salt, pepper and cayenne pepper for flavor.

Option: Slice up some pickled beets and throw them on top. They will turn your potatoes red but enhance the flavor. They will also aid your liver enzymes in breaking down fats that you’re adding in preparation.

Put aside. You will be combining these potato wedges with the potato salad (below) in the food prep containers. You will then put these into the refrigerator for your meals.

Potato Salad (cold)

Chop the remaining cooled potatoes up into cubes. You can remove the peel if you want or leave it. Add Mayo, Vegenaise or Miracle Whip. There are all sorts of flavors now if you’re vegan. Jazz the potato salad up however you like.

Add some chives, salt, pepper, turmeric, mustard, cayenne, or whatever else you like on your potato salad.

ToGo Meal Prep for Lunch:

Put your two cold potato salads next to each other into medium containers that have lids. They can be divided if you prefer. Put the mashed potatoes into their own small containers so you can heat those up separately from the cold potato salads. Put the lids on and put the prepped potatoes into the refrigerator.

I recommend trying this diet for 3 days to reset your digestive tract. You can have the extra potatoes plain as snacks between meals. Eat them cold and as many as you want. You can also make them into other creations, such as baked potatoes for dinner.

Option: Put a Synergy Kombucha in with your lunch each day and some extra plain potatoes for snacks. Bring a lemon with you to squeeze onto the plain potatoes. You can keep them at your desk throughout the day.

Idea: Have hot water or tea, plain or with lemon, at work. This is AMAZING for getting your lymph system moving. The largest collection of lymph vessels is in the gut area so generally this EXTREMELY important system is affected by any digestive issues. It may even be responsible.

Sipping some hot water throughout the day sends a surge each time through your lymph system. This is what eliminates edema. So if your digestive issues have caused you to bloat, I would definitely recommend drinking warm water (from the red spout on the water or coffee machines) throughout the day.

Breakfast:

You can have hot water with lemon, tea, black coffee, and grapefruit for breakfast. Do not eat grapefruit if you are taking any medications! Find out first if it’s contraindicated.

Idea: Boil a small pot of water with a whole lemon sliced in half in the water. Drink the hot lemon water.

This was recommended to me at one of those expensive weight loss centers. Doing this first thing in the morning is really great for losing weight!

Snacks:

Grapefruit, sauerkraut, raw unflavored almonds and walnuts, Diet Ginger Beer, and cold potatoes with lemon and apple cider vinegar.

Dinner:

Re-heated baked potato with butter, sour cream, salt, pepper, etc and:

  • Steak or seared tofu
  • Greens salad with garbanzo beans, cucumber, lemon and apple cider vinegar
  • Diet Ginger Beer or water

Before Bed:

Small glass of hot lemon water or caffeine-free ginger tea

More on Potato Diet Weight Loss:

The Joe Rogan Experience with Chris Kresser

Thomas DeLauer, Celebrity Diet Coach

Update: I stayed in an AirBnB in the middle of nowhere for a week and ate nothing but potatoes. I slept very well and my digestive issues went away. This gallery shows potatoes many ways. I enjoyed them most with lemon or lime, salt, pepper, and cayenne pepper.