Deliciously Zesty Herb Potato Salad (Gut Health-Friendly & Naturopath Approved)
A fresh, vibrant take on a classic BBQ dish and one of the best-kept secrets for gut health.
Wait... Potatoes Are Good for Gut Health?
Yes! As a gut health naturopath, I need you to know this:
Cooked and cooled potatoes are one of the best sources of resistant starch — a unique type of fibre that feeds your good gut bugs and supports long-term digestive health.
“Resistant starch is often overlooked, but it’s a key player in reducing inflammation, supporting microbiome diversity, and even improving blood sugar control.”
— Rachel Larsson, Gut Health Naturopath (Melbourne)
What Makes This Potato Salad So Good for Your Gut?
This recipe is more than a side dish... it's a functional food:
| Ingredient |
Gut Benefit |
|
Resistant starch |
When potatoes are cooked then cooled, their starch structure changes. This process forms resistant starch, which: |
| Fresh herbs (dill, mint, parsley) |
Offer polyphenols, antioxidants, and plant diversity all linked to better microbiome health and reduced gut inflammation. Adding just 1/2 cup of herbs can contribute to your weekly plant diversity target (30+ different plants/week = more diverse microbiome).
|
| Extra virgin olive oil |
Rich in monounsaturated fats and phenolic compounds, olive oil helps lower inflammation and supports microbial balance. |
| Garlic |
Provides natural prebiotic fibres and gentle antimicrobial effects. Use in small amounts for low-FODMAP adaptation. |
Per Serving Nutrition (Serves 6–8)
| Nutrient | Approx. per serve |
| Resistant Starch | ~3.4g |
| Fibre | ~3g |
| Plant Ingredients | 7+ |
Deliciously Zesty Herb Potato Salad
Serves: 6–8
Prep time: 15 mins
Cook time: 25 mins
Cool time: Minimum 1 hour (for resistant starch)
Storage: 3–4 days in fridge
Best served: Cold or room temp (not hot)
Dietary Features: Gluten-free, vegan friendly, dairy-free, soy-free, high-resistant starch, polyphenol rich
Ingredients
- 1.2 kg potatoes (unpeeled, scrubbed)
- 1/4 C extra virgin olive oil
- 1 clove garlic, crushed
- 1/2 lemon, juiced
- 2 tsp seeded mustard
- 1/2 C fresh dill, chopped
- 1/2 C fresh parsley, chopped
- 1/2 C fresh mint, chopped
- Salt and pepper to taste
Method
- Boil potatoes in salted water for 20–25 minutes until tender but firm.
- Drain, cool completely, and chop into 1-inch cubes.
- In a separate bowl, whisk olive oil, garlic, lemon juice, mustard, salt and pepper.
- Add herbs to potatoes and toss gently.
- Pour dressing over salad and combine evenly.
- Refrigerate for at least 1 hour for best gut health benefits.
Common FAQ
Why cool the potatoes? Cooling increases resistant starch, which helps feed good gut bacteria like Bifidobacteria and improves digestion.
Can I reheat the salad? Keep it cold or gently reheat to preserve resistant starch.
Is this low-FODMAP? Yes, in moderate serves. Swap garlic for garlic-infused oil if needed.
Want More Gut-Friendly Recipes?
This potato salad is part of my gut-nourishing food series for IBS, SIBO, and sensitive digestion.
Struggling with bloating, IBS or gut symptoms that won’t go away?
My signature course, Bloated to Body Confident, is designed to help you identify your root causes, rebuild gut health, and finally feel calm and confident in your body again — without restrictive diets or confusion.
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