Resistant Starch: What It Is and Why You Should Care

Ever heard of a type of carb that doesn’t get digested in the stomach? That’s resistant starch. Unlike regular starch, it passes through your small intestine untouched and lands in the large intestine where good bacteria love it. Think of it as food for your gut microbes, helping them grow and keep you feeling regular.

Because it isn’t broken down quickly, resistant starch doesn’t cause a big spike in blood sugar. That makes it a handy tool for anyone watching their glucose levels. It also adds a bit of extra fiber without the bulk you get from traditional fiber sources.

Bottom line: adding resistant starch to your meals can support digestion, improve blood sugar control, and keep your gut microbes happy.

Top Food Sources of Resistant Starch

Finding resistant starch is easier than you think. Many everyday foods already contain it, you just need to pick the right ones or prepare them a certain way.

• Cooked and cooled potatoes – Boil, mash, then let them chill in the fridge. The cooling process turns some of the starch into the resistant type.
• Green bananas or plantains – When they’re still a little green, they have more resistant starch than fully ripe ones.
• Cooked and cooled rice – Like potatoes, rice that’s been heated and then refrigerated develops resistant starch.
• Lentils and beans – These legumes are natural sources, especially when you soak and sprout them.
• Whole grain pasta – Cook it al dente and cool it down; you’ll boost its resistant starch content.

Even certain breakfast cereals and oat products have a decent amount, but look for the ones labeled “high resistant starch” for best results.

How to Add More Resistant Starch to Your Meals

Start small. Add a half‑cup of cooled rice or potatoes to a salad for extra texture. Swap out regular mashed potatoes for a mix of mashed and chilled potatoes to keep things interesting.

If you love smoothies, blend in a banana that’s still a bit green. It adds a subtle sweetness and a fiber boost without tasting like a plantain.

For soups, throw in cooked lentils or beans and let the pot cool for a while before reheating. That extra cooling step improves the resistant starch amount.

Snack wise, try making roasted chickpeas. They’re crunchy, tasty, and packed with the kind of starch that feeds your gut.

Remember, the key is the cooling step. Heat breaks down resistant starch, but letting food sit in the fridge lets it form again. So cook, cool, and enjoy later – it’s that simple.

Adding resistant starch doesn’t mean you have to overhaul your diet. Just a few swaps each week can make a noticeable difference in how you feel. More regularity, steadier energy, and a happier gut are all within reach.

Give it a try this week: pick one meal, cool the starch component, and see how it tastes. You might be surprised at the texture and the extra health perk it brings.