You Should Be Eating More Resistant Starch—Here’s Why

Not all carbs are digested in the same way. Take resistant starch, for example. It’s a unique type of carbohydrate found in foods like bananas (especially greener ones), potatoes and whole-wheat pasta. The key difference from more common carbs, like those in white bread, is that resistant starch “resists” digestion in the small intestine. Instead, it travels to the large intestine intact, where it serves as fuel for your gut bacteria. This process releases beneficial compounds called short-chain fatty acids, which research suggests may help improve gut health.

Research highlights several potential benefits of resistant starch. For example, emerging research shows that resistant starch may play an important role in addressing metabolic issues like obesity. A study involving 37 participants with overweight or obesity tested the impact of resistant starch intake over an 8-week period. The results were promising, with participants losing an average of 2.8 kilograms (kg) and showing improvements in insulin sensitivity. These health benefits appear to be linked to changes in the gut microbiota.

How Much Resistant Starch Should You Eat?

Guy Crosby, Ph.D., a resistant-starch researcher and adjunct professor at Harvard’s T.H. Chan School of Public Health, suggests aiming for about 10 grams (g) of resistant starch per day, which is twice the average intake for most people. Incorporating more resistant starch into your diet might sound like a challenge, but it’s easier than you think with a few simple swaps and tweaks in your meal planning.

Foods High in Resistant Starch

Starchy foods typically contain more resistant starch when they’re raw, as cooking often breaks down the starch structure, making it easier for the body to digest. However, cooked carbs that are allowed to cool can regain some of their resistant starch content in a process called retrogradation. For instance, a boiled potato contains roughly 1.3 grams of resistant starch. But if you cook and cool it—such as in potato salad—the resistant starch content could increase by as much as 20 percent.

Other great sources of resistant starch include:

• Green Bananas: A single small green banana contains significantly more resistant starch compared to a ripe one, which has around 4 grams.
• Pinto Beans and Black Beans (Hot or Cold): One cup of pinto beans contains approximately 3.6 grams, while black beans provide about 2 grams per cup.
• Pearled Barley (Cooked): One cup contains about 4 grams.
• Pumpernickel Bread (Per Slice): About 1 gram.

These foods not only help increase resistant starch intake but also offer other important nutrients like fiber, protein and vitamins.

Cooking Tips to Maximize Resistant Starch

Want to get the most resistant starch out of your meals? Opt for cooling cooked starchy foods before eating them. For example, instead of hot mashed potatoes, prepare a chilled potato salad for your lunch. Similarly, pasta or rice that’s cooked, chilled and then served as part of a salad can have higher amounts of resistant starch compared to when eaten fresh out of the pot. These simple tweaks can make a big difference in your daily resistant starch levels.

Our Expert Take

Resistant starch is a superstar carbohydrate with unique benefits for gut health and overall well-being. This under-appreciated nutrient can help support a healthy microbiome while promoting fullness and stable energy. By incorporating more resistant-starch-rich foods into your diet—like green bananas, cooked and cooled potatoes and beans—you can nourish your body and gut in a way that feels intuitive and sustainable. Remember, not all carbs are created equal, and resistant starch is a type that can help support a healthy gut.