Certain foods contain resistant starcha bang out ofstarchthat is resistant to digestion.
This means it passes through the stomach and small intestine without being absorbed.
It enters thelarge intestinewhere it ferments and supports healthygut flora.
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Typically when we think of starchy foods, we think of things like white bread and pasta.
This article discusses the health benefits of resistant starch and specific foods that contain resistant starch.
Specifically, they’re exploring whether resistant starch might be beneficial for weight management and colon health.
It is thought that the SCFAs are responsible for the colon health benefits.
How Much Resistant Starch Should You Be Eating?
Adults should consume about 15 grams of resistant starch daily.
If you haveirritable bowel syndrome (IBS), some of these foods are more IBS-friendly than others.
Make note of the recommended portion sizes for certain foods if you have IBS.
Bananas
Bananas are a delicious source of resistant starch.
Potatoes
Potatoeshave their highest level of resistant starch when they are raw.
But don’t think you are doomed to eating uncooked spuds!
When possible, cook your rice a day in advance and reheat it to maximize resistant starch.
Levels of resistant starch are similar in white and brown rice.
Options for eating cold rice include sushi or making a rice salad.
Oats
Optimizing your resistant starch intake from oats is a little tricky.
Unfortunately, cooking the oats in water to make oatmeal diminishes the resistant starch content.
Rolled or steel-cut oats are the best sources of resistant starch.
These high levels are found in both yellow and green plantains.
No need to eat them raw!
Cooked and/or canned chickpeas contain high levels of resistant starch.
Lentils
Cooked lentils are an excellent source of resistant starch.
This is in addition to the fact that lentils serve as a wonderful source of plant-based protein.
you’re able to enjoy lentils in soups, salads, or side dishes.
Bread
The various bread options offer varying levels of resistant starch.
Better high-resistant starch bread options for you include corn tortillas or artisanalsourdough bread(traditionally prepared).
Green Peas
Green peas, even when cooked, are a very good source of resistant starch.
Enjoy your peas in soups or as an easy side dish.
Beans
Most types of cooked and/or canned beans are good sources of resistant starch.
Beans are typically ahigh-FODMAP foodand thus may contribute to digestive symptoms in people who have IBS.
Pearl barley is a good source of resistant starch, as well as other important vitamins and minerals.
Enjoy pearl barley in soups, pilafs, or salads.
Pearl barley is considered a high-FODMAP food because it contains higher levels of fructans and GOS.
It enters the large intestine where it supports a healthy gut by fermenting and feeding good bacteria.
Numerous foods contain resistant starch that can be incorporated into your diet in appropriate amounts as tolerated.
Clemente-Suarez VJ, Mielgo-Ayuso J, Martin-Rodriguez A, et al.The Burden of Carbohydrates in Health and Disease.
2019 Jan 29;10(1):e02566-18.
Journal of Functional Foods.
2013 May 1;4(3):351S-5S.
“University of Wollongong Research Online
