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How to Cook Rice and Potatoes for Optimal Digestion

How to cook rice and potatoes for optimal digestion. Preparing rice (and other grains), potatoes, legumes, nuts and seeds properly unlocks the nutrients and ensures they aid rather than hinder digestion. 

There continues to be debate in the health community as to whether or not rice and potatoes are considered “healthy.” Are they pro-inflammatory and raise blood sugar? Do they irritate the gut lining? Are they too full of “empty” carbs?

The paleo community has long debated whether or not either or both are permissible, because while both have been a part of the human diet for over 3,500 years, both contain lectins, which can cause gastrointestinal issues or autoimmune flairs when they aren’t properly prepared.

I wrote an article titled Is Rice Paleo?, where I go into detail about the downsides of various types of rice (white, brown, wild, forbidden, etc), versus the potential health benefits. Check out the article if you want a deep dive into rice and why it could both be considered potentially harmful or healthful.

Korean Bulgogi and Rice Bowls with broccoli and kimchi | #healthy #dinner #recipe

The heated debate on rice and potatoes goes back to lectins (which are bad) and resistant starch (which is good). Fortunately, the way we prepare rice and potatoes can largely destroy active lectins and also make the resistant starch easier to digest, improving gut health and promoting regular bowel movements.

First, let’s discuss lectins and resistant starch.

What are Lectins?:

Lectins are proteins that bind to carbohydrate and serve as anti-nutrients. The purpose of lectins is to protect the plant from digestion so that if an animal were to eat it, the plant can survive the digestive process and still germinate after defecation.

Lectins are found in grains, potatoes, legumes, nuts, and seeds.

When consumed raw or undercooked, lectins in their active state can cause interfere with the absorption of minerals, especially calcium, iron, phosphorus, and zinc. Phytohaemagglutinin, a type of lectin found in undercooked kidney beans, cause red blood cells to clump together. It can also produce nausea, vomiting, stomach upset, diarrhea, bloating and gas. 

Lectins can bind to cells lining the GI tract, which may disrupt the breakdown and absorption of nutrients. It can also affect the growth of intestinal flora. Because lectin proteins bind to cells for long periods of time, they can potentially cause an autoimmune response and inflammatory conditions like rheumatoid arthritis and type 1 diabetes.

The good news is, boiling lectin-containing foods deactivates the lectins, thereby removing the anti-nutrient property from them. The kicker is, they must be properly boiled or cooked, lest some of the lectins remain.

Ginger Turmeric Aromatic Rice


What is Resistant Starch?

Resistant starch plays an important role in digestion. Resistant starch is called such because it is resistant to digestion. It moves along your digestive system and arrives in your colon intact.

Resistant starch may help prevent colon cancer (due to its ability to bind food together to help it move through your body), improves your insulin resistance, makes you feel full and helps you sleep at night. We need both digestible and indigestible foods in order to keep our bowel movements regular and well-formed.

Now that we’ve covered the cons (lectins) and the pros (resistant starch and easy-to-digest carbohydrate), let’s discuss how to cook rice and potatoes for optimal digestion.

Roasted Sweet Potato Kale Salad with Quinoa, hemp seeds, and honey mustard dressing |

How to Cook Rice and Potatoes For Optimal Digestion:

The process of cooking a lectin-containing food for optimal digestion is simple. Both rice and potatoes need to be sufficiently boiled/steamed until they are completely cooked, and then cooled.

The cooling process, known as starch retrogradation, enhances resistant starch content after cooking, during which type 3 resistant starch is produced. Once starches are cooled after being cooked, the new structure of the plant is digestion-resistant, thus providing great benefit to your GI for optimal digestion.

For rice, place the rice in a pot and cover with at least 1 inch of water. Allow the rice to soak at least 15 minutes (overnight is better). Drain the water (I do this by using the lid of the pot while tipping it over the sink to release the water but not the rice), then add the required amount of water for cooking. The soaking process also helps remove lectins, potential pesticides, and also arsenic.

Follow the package instructions on the rice for cook time, but make sure the rice is not still al dente after the cooking process is complete. You don’t need the rice to be mushy per se, but it does need to be cooked through so that it is completely soft in the center. 

Once cooked, simply transfer the rice to a sealable container (I use glass tupperware) and refrigerate until completely chilled. Once the rice is thoroughly chilled, the starch retrogradation process is complete.

An easy tutorial on How to Make Coconut Rice

Similarly, cooking potatoes and then refrigerating them allows for starch retrogradation. This includes yams and sweet potatoes!

Place the potatoes in a pot and fill it with water. Cover the pot and bring it to a full boil. Cook at a full or gentle boil for 20 to 30 minutes (depending on the size of the potatoes), until the potatoes are very tender when poked with a fork.

Pesto smashed potatoes - how to photo

Drain the water and place the potatoes in a sealable container. Seal and refrigerate until completely chilled! After the potato has been chilled, you can eat it like a baked potato or chop it and use it in a hash, or even cut it into matchsticks and bake for french fries.

Pesto Smashed Potatoes - an easy, healthy side dish that goes perfectly with any main entree

Should you boil and cool potatoes before roasting them? For the resistant starch benefit, yes! Roasting potatoes will not provide the same starch structure, so for optimizing digestion, boiling and cooling before roasting is the move. Sounds daunting? It’s worth the process, especially for those with sensitive digestive systems.

I know what your next question is…will I ruin the whole process if I reheat the rice and/or potatoes after cooling them? No worries, the answer is no. You can reheat them and still have the same resistant starch benefit.

While this process requires a step or two more than what you’re accustomed to, I assure you, this is such an easy habit to form! For those of you who meal prep, you’re likely already cooking rice and potatoes for good digestion without even realizing it.

I make a huge batch of both rice and purple yams at the beginning of each week to ensure I have plenty of resistant starch ready for every meal. It’s true – I add a little bit of rice and/or potato to each meal, as my body performs best with a good balance of protein, carbs, fat, and fiber. I eat a diet that is low to moderate in carbohydrate; but for me, having a small amount of resistant starch at every meal helps me nail good digestion!

So now that you know how to remove lectins from rice and potatoes! What now?! Well, you can consume them however you would like. Use either or both in your favorite bowl recipes, eat them as a side dish, put them on salad…sky’s the limit.

Roasted Veggie and Avocado Breakfast Burritos with sweet potato and zucchini - these healthy breakfast burritos are packed with nutrients.

Favorite Recipes From The Roasted Root That Call For Rice or Potatoes:

My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your support!

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Monday 29th of May 2023

I make risotto in the pressure cooker , when pressure builds up , i wait for 6 minutes to pressure cook the rise . I wait until pressure comes down to open . How can i improve to build resistance starch and remove lectin?


Wednesday 31st of May 2023

Hi Mara! The only change I would make is soaking the rice first (to remove any potential arsenic). You the longer you soak it the better, so I'd recommend a minimum of 15 minutes and a maximum of 24 hours. Transfer the rice to the refrigerator to let it chill all the way before eating it to allow that resistant starch to build :)


Sunday 21st of May 2023


How long to boil sweet potatoes before roasting in the oven?


Friday 11th of March 2022

Do you leave skins on sweet potatoes while boiling? Then peel after cooling? I love sweet potatoes but i was recently diagnosed with gastroparithis. so Im trying to figure out how i can keep them in my diet,


Tuesday 1st of November 2022

@Julia, my daughter suffers with stomach issues and has cut out a ton of food- Potatoes is one of them Would this make it so she can tolerate potatoes


Sunday 13th of March 2022

Hi Tammy! You can go either route. I leave the peels on (and eat them too for fiber), but if you're not planning on eating the peels, it may be easiest to just peel them before boiling - that way you won't have to wait for them to cool before removing the peels.

Norman Onley

Friday 29th of October 2021

Will boiling the potato help with excess gas in the stomach and tract?

Thank you, Norms

Beth Ann

Saturday 24th of April 2021

Hi, Does just roasting or baking the potatoes get rid of the lectins?I realize it wouldn’t facilitate the resistant starch benefit, but just wondering about those times you don’t have time for the whole process? Thanks!

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