What Is Resistant Starch (and Why Does It Matter For Your Gut Health)?

Savor the flavors of this nutrient-rich fava bean dish, enhanced with garlic and fresh herbs, served with a hint of lemon and crusty bread on the side.

When we think about carbohydrates, we often focus on how they provide energy — but not all carbs behave the same way in our bodies. One particularly fascinating type is resistant starch: a unique carbohydrate that resists digestion in the small intestine and instead travels to the large intestine, where it feeds our beneficial gut bacteria.

What Exactly Is Resistant Starch? Unlike regular starches that are broken down into glucose and absorbed into the bloodstream, resistant starch "resists" digestion. Instead of being used for immediate energy, it acts more like a prebiotic, fueling the good bacteria in your gut. As these bacteria ferment the resistant starch, they produce short-chain fatty acids like butyrate, which play a key role in gut health and even have anti-inflammatory benefits.

Where Can You Find Resistant Starch? You might be surprised to learn that resistant starch is found in everyday foods — particularly when they’re cooked and then cooled. Cooling changes the structure of the starches, increasing their resistance to digestion. Some great sources include:

• Cooked and cooled rice, potatoes and pasta

• Beans and lentils

• Green (unripe) bananas

• Oats (especially when soaked overnight)

Why Should You Care About Resistant Starch? Adding resistant starch to your diet can offer several health benefits:

• Improved Gut Health: It nourishes the beneficial bacteria that keep your digestive system running smoothly.

• Better Blood Sugar Control: Resistant starch doesn't spike blood sugar the way traditional carbs can, which may help with insulin sensitivity.

• Enhanced Satiety: It can help you feel fuller longer, making it a useful tool for appetite regulation.

Simple Ways to Add Resistant Starch to Your Day:

• Meal prep extra rice, pasta, or potatoes and enjoy them cold in salads.

• Add beans or lentils to soups, salads, or wraps.

• Try overnight oats for breakfast.

By incorporating more resistant starch into your meals, you can nourish your gut, support better digestion, and even help regulate blood sugar — all while enjoying simple, delicious foods.

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