08 Jun Facts About Fibre in Potatoes
Potatoes are one of the most fibre-rich foods you can put on your plate — and the science to back it up is seriously impressive. Here’s everything you need to know about fibre in potatoes, and why your gut will thank you for eating more spuds.
What Is Dietary Fibre and Why Does It Matter?
Dietary fibre is the part of plant-based food that our bodies can’t fully digest — and that’s actually a very good thing. Fibre keeps our digestive system healthy, helps us feel fuller for longer, supports healthy blood sugar levels and plays a key role in keeping our immune system in great shape.
Despite how important fibre is, most Australians simply aren’t getting enough of it. Less than 30% of Australian adults meet the daily recommended intake — 25g per day for women and 30g per day for men. That’s where your favourite WA-grown spud comes in.
Potatoes Are Seriously High in Fibre
Here’s a fact that might surprise you: potatoes are loaded with fibre, with values at 7.7g fibre per serving — which would be classified as an ‘excellent source’ or ‘very high’ in fibre. To put that in perspective: potatoes contain 20% more fibre than pasta and more than double the fibre of rice.
The Secret Weapon: Resistant Starch
Beyond regular dietary fibre, cooked and cooled potatoes also contain something extra special — resistant starch. Resistant starch is the portion of starch that is resistant to digestive enzymes and passes into the large intestine to be fermented by bacteria. The end products of resistant starch fermentation are health-promoting metabolites including butyrate, a short-chain fatty acid. Butyrate is the main fuel source for epithelial cells in the large intestine and is associated with maintaining the gut cell barrier, regulating appetite and triggering the release of molecules that reduce inflammation and oxidation.
In plain English? Resistant starch is basically a superfood for your gut bacteria — and potatoes are absolutely packed with it. Potatoes provide more resistant starch in Australian diets than any other food, followed by bananas — and together, potatoes and bananas account for nearly half of the total resistant starch intake of Aussies.
How to Maximise the Fibre in Your WA Potatoes
Getting the most fibre from your spuds is easy — just follow these simple tips:
Leave the skin on
The skin of a WA potato is where a huge amount of the fibre and nutrients live. More than 50% of key nutrients such as potassium and vitamin C can be lost when the skin is peeled. So, scrub rather than peel wherever possible — it’s quicker, easier and so much better for you.
Cook, cool and reheat
Here’s a clever little trick — cooking your potatoes and then allowing them to cool in the fridge before eating maximises their resistant starch content. This means your leftover roasties, a cold potato salad or reheated potato bake are all even better for your gut than freshly cooked potatoes. You can still reheat them and get the benefit — so don’t feel guilty about those leftovers!
Steam or microwave when you can
Steaming and microwaving are the best cooking methods for retaining nutrients in your potatoes. Boiling can cause some water-soluble nutrients and fibre to leach out into the cooking water — so if you do boil your spuds, try to use that water in soups or gravies rather than pouring it down the drain.
Try coloured varieties
Coloured potatoes contain many essential antioxidants which can suppress damage caused to cells and blood vessels by oxidative stress, helping reduce the risk of certain cancers, cardiovascular disease and metabolic disorders. Look out for locally grown blue and red potato varieties at your local supermarket.
But Wait — There’s More!
Fibre is just one of the many reasons WA potatoes deserve a permanent spot on your plate. They’re also an excellent source of
- Vitamin C — for immune support and antioxidant protection
- Potassium — for heart health and muscle function
- B vitamins — for energy metabolism and nervous system support
- Iron — to help transport oxygen throughout your body
- Folate — particularly important during pregnancy
And all of that goodness comes in a food that is virtually fat-free and has a lower energy density than most other mealtime carbohydrate foods — including pasta, gluten-free pasta, white and brown rice and wholemeal bread.
Fibre-Rich WA Potato Recipe Ideas
Ready to load up on that good fibre? Here are some of our favourite WA Potato recipes to get you started:
Classic Potato Bake — keep the skin on for maximum fibre
Warm German Style Potato Salad — cook, cool and serve for a resistant starch boost
Air Fryer Jacket Potatoes — skin on, fibre packed and endlessly versatile
Slow Cooker Curried Potatoes with Spinach and Nigella Seed — fibre from potatoes AND spinach in one warming bowl
Slow Cooker Curried Potatoes with Spinach and Nigella (Cumin) Seed
Smash Roasted Potatoes — crispy skin on, maximum goodness in
WA potatoes are grown fresh right here in Western Australia and delivered to your supermarket in under 24 hours — so you’re always getting the best quality, most nutritious spuds possible.
