Digestive Health Irritable Bowel Syndrome Nutrition Foods With Resistant Starch That Help With Digestion By Barbara Bolen, PhD twitter Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome. Learn about our editorial process Barbara Bolen, PhD Medically reviewed by Medically reviewed by Robert Burakoff, MD, MPH on September 22, 2020 linkedin Robert Burakoff, MD, MPH, is board-certified in gastroentrology. He is the vice chair for ambulatory services for the department of medicine at Weill Cornell Medical College in New York. Learn about our Medical Review Board Robert Burakoff, MD, MPH on September 22, 2020 Print We all know about the health benefits of dietary fiber, but there is a food component that is a part of the dietary fiber, that has been getting some new but well-deserved notoriety. Resistant starch is a type of starch found in ordinary foods that earn its name from the fact that it is resistant to digestion. This means that it passes into your large intestine and interacts with your oh-so-important gut flora. Typically when we think of starchy foods, we think of things like white bread and pasta. Unfortunately, these simple starches are rapidly digested, sending their sugars into your bloodstream, contributing to weight gain and increasing your risk for diabetes and heart disease. On the other hand, foods that contain resistant starch pass through the stomach and small intestine without being absorbed into the body. When resistant starches enter your large intestine, they are fermented by your gut bacteria which releases substances that are good for your health. 1 Health Benefits of Resistant Starch Maximilian Stock Ltd. / Getty Images Scientists have been busy conducting studies on the health benefits of resistant starch. They are looking into whether resistant starch might be beneficial to your health in two ways: Weight Management: Early research on the subject is beginning to show indications that perhaps eating foods that contain resistant starch can not only help people to lose weight but can also help to offset the diseases that go along with weight gain, such as: Cardiovascular disease Diabetes High cholesterol Metabolic syndrome Colon Health: In addition, researchers are finding some preliminary evidence that may indicate that eating foods that contain resistant starch might possibly help to: Prevent colon cancer Improve the symptoms of Inflammatory bowel disease Serve as a prebiotic to encourage a healthy balance of your gut flora Protect against diverticulitis For both of these areas, however, there is not yet any hard evidence of these possible health benefits. How Much Resistant Starch Should You Be Eating? Estimates as to how much resistant starch you should be consuming range from a minimum of 6 grams to a maximum of 30 grams. It is estimated that most Americans typically consume less than 5 grams per day, so clearly there is a lot of room for improvement! As you increase your intake, do it slowly so as to minimize the chances of experiencing unwanted gas and bloating. Note: If you have irritable bowel syndrome (IBS), the first few choices are IBS-friendly. The rest (those marked with an asterisk) may need some caution! 2 Bananas Bananas are a delicious source of resistant starch. They have the maximum amount of resistant starch when they are unripe — the content of resistant starch reduces as the banana ripens. If green (unripe) bananas are not of maximum appeal to you, you may find that you can tolerate the taste better if you place them in a smoothie. 3 Potatoes Potatoes actually have their highest level of resistant starch when they are raw. But don't think you are doomed to eating uncooked spuds! You can also maximize your intake of resistant starch from potatoes if you allow them to cool before eating. 4 Rice Similar to potatoes, you will maximize your intake of resistant starch from rice if you allow the rice to cool before eating it. Levels of resistant starch are similar to whether your rice of choice is white or brown. 5 Oats Optimizing your resistant starch intake from oats is a little tricky. Unfortunately, cooking the oats in water, as most of us are accustomed to doing so as to make oatmeal, diminishes the resistant starch content. As you probably don't want to eat them raw — when their resistant starch content is highest — you could try toasting them to see if that preparation would appeal. Rolled or steel-cut oats are your best bets as sources for resistant starch. 6 Plantains Cooked plantains, a staple of many tropical diets, contain high levels of resistant starch. These high levels are found in both yellow and green plantains. If plantains are not a regular part of your diet, you may want to give them a try to see why they are so popular in so many cultures. 7 Chickpeas If chickpeas, also known as garbanzo beans, are not a regular part of your diet, you may want to become acquainted with these nutritional powerhouses. They are a good source of dietary fiber, along with many important vitamins and minerals, as well as being a good source of resistant starch. No need to eat them raw! Cooked and/or canned chickpeas contain high levels of resistant starch. You can sprinkle chickpeas on salads or enjoy them as a side dish or snack. If you have IBS, you will be pleased to know that canned chickpeas, well-rinsed, are considered to be low in FODMAPs, those carbohydrates that can contribute to IBS symptoms. Just keep your serving size to 1/4 cup. 8 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 can enjoy lentils in soups or side dishes. Similar to chickpeas, lentils can be IBS-friendly (e.g. low-FODMAP) if they come from a can, are well-rinsed, and limited to a 1/2 cup serving. 9 Bread The various bread options offer varying levels of resistant starch. Pumpernickel bread contains high levels of resistant starch. Surprisingly, breadsticks and pizza crusts have high levels as well. If you have IBS, the above options may be a problem for you if you are reactive to either the FODMAP fructan or the protein gluten. Better high resistant starch bread options for you are corn tortillas or artisanal sourdough bread (traditionally prepared). 10 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. Unfortunately, green peas have been found to be high in the FODMAP GOS and therefore may be problematic for people who have IBS. 11 Beans Most types of cooked and/or canned beans are good sources of resistant starch. However, the highest levels of resistant starch are seen in white beans and kidney beans. You can enjoy your beans in the soup, as a stand-alone side dish, or mixed with rice. Beans are typically a high-FODMAP food and thus may contribute to digestive symptoms in people who have IBS. 12 Pearl Barley Most recipes that use barley call for pearl barley — barley in which the outer husk has been removed. Pearl barley is a good source of resistant starch, as well as other important vitamins and minerals. You can enjoy pearl barley in soups, pilafs, or salads. Pearl barley is considered a high-FODMAP food due to the fact that it contains higher levels of fructans and GOS. Can Resistant Starch Be of Help to Your Stomach Problems? Was this page helpful? Thanks for your feedback! One of the most challenging aspects of having IBS is trying to figure out what's safe to eat. Our recipe guide makes it easier. Sign up and get yours now! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Aller EE, Abete I, Astrup A, Martinez JA, Van Baak MA. Starches, sugars and obesity. Nutrients. 2011;3(3):341-69. doi:10.3390/nu3030341 Higgins JA. Resistant starch and energy balance: impact on weight loss and maintenance. Crit Rev Food Sci Nutr. 2014;54(9):1158-66. doi:10.1080/10408398.2011.629352 Birt DF, Boylston T, Hendrich S, et al. Resistant starch: promise for improving human health. Adv Nutr. 2013;4(6):587-601. doi:10.3945/an.113.004325 Murphy MM, Douglass JS, Birkett A. Resistant starch intakes in the United States. J Am Diet Assoc. 2008;108(1):67-78. doi:10.1016/j.jada.2007.10.012 Cozma-Petruţ A, Loghin F, Miere D, Dumitraşcu DL. Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients! World J Gastroenterol. 2017;23(21):3771-3783. doi:10.3748/wjg.v23.i21.3771 Additional Reading Birt, D., et. al. "Resistant Starch: Promise for Improving Human Health" Advances in Nutrition 2013 4:587-601. Murphy, M., Douglass, J. & Birkett, A. "Resistant Starch Intakes in the United States" Journal of the American Dietetic Association 2008 108:67-78. Nugent, A. "Health properties of resistant starch" Nutrition Bulletin 2005 30:27-54. Tapsell, L. "Diet and metabolic syndrome: where does resistant starch fit in?" University of Wollongong Research Online