Resistant starch is a special type of carbohydrate that resists digestion in the small intestine, functioning more like dietary fiber than traditional starch. This unique property makes it a powerful ally for digestive health, weight management, and metabolic wellness.
While most of the carbohydrates we consume are broken down and absorbed quickly, resistant starch passes through to the large intestine where it feeds beneficial gut bacteria. Unfortunately, the typical Western diet contains relatively low amounts of resistant starch, with most Americans consuming only about 5 grams daily—well below the recommended 15-20 grams for optimal health benefits.
The good news is that you can significantly increase your resistant starch intake by incorporating specific foods into your diet and using simple food preparation techniques. Let’s explore the top resistant starch foods and how to maximize their benefits.
What Makes Resistant Starch Beneficial for Health?
Before diving into specific foods, it’s important to understand why resistant starch deserves a place in your diet. Unlike regular starches, resistant starch acts as a prebiotic, nourishing the beneficial bacteria in your gut microbiome.
When gut bacteria ferment resistant starch, they produce short-chain fatty acids, particularly butyrate. These compounds provide numerous health benefits:
- Improved digestive health: Butyrate serves as the primary fuel source for cells lining your colon, promoting intestinal health and potentially reducing inflammation
- Enhanced blood sugar control: Resistant starch can improve insulin sensitivity and help stabilize blood glucose levels after meals
- Weight management support: The slower digestion of resistant starch increases satiety and may reduce overall calorie intake
- Better cholesterol levels: Some research suggests resistant starch can positively influence lipid profiles
- Reduced disease risk: Regular consumption may help lower the risk of colon cancer and other digestive disorders
Interestingly, the amount of resistant starch in foods can change based on how they’re prepared. Cooking and then cooling certain starchy foods increases their resistant starch content through a process called retrogradation. The good news is that you can reheat these foods without significantly diminishing their resistant starch content.
Top 9 Foods High in Resistant Starch
1. Oats and Oatmeal
Oats are one of the most accessible sources of resistant starch, making them an ideal breakfast choice. A 3.5-ounce (100-gram) serving of cooked oatmeal provides approximately 3.6 grams of resistant starch.
Beyond resistant starch, oats are packed with beta-glucan, a type of soluble fiber known for its cholesterol-lowering properties. They’re also rich in antioxidants, particularly avenanthramides, which have anti-inflammatory effects.
Preparation tip: For maximum resistant starch, prepare your oatmeal and let it cool for several hours or overnight. Overnight oats are not only convenient for busy mornings but also maximize resistant starch content.
2. Cooled Rice
Rice is a staple food worldwide and becomes an excellent source of resistant starch when cooked and cooled. This makes meal prep particularly advantageous—cooking rice in bulk and refrigerating it actually enhances its nutritional value.
Brown rice is generally preferable to white rice due to its higher fiber content and greater concentration of vitamins and minerals, including magnesium, phosphorus, and B vitamins. The bran and germ layers in brown rice also contain additional antioxidants.
Preparation tip: Cook rice using your preferred method, then spread it on a baking sheet to cool quickly before refrigerating. The resistant starch content increases after at least 12 hours of refrigeration. You can reheat the rice for meals without significantly reducing its resistant starch.
3. Legumes and Beans
Legumes are nutritional powerhouses that combine high protein, fiber, and resistant starch content. Most varieties of beans and legumes contain 1-5 grams of resistant starch per 3.5-ounce (100-gram) serving after cooking.
Excellent sources include:
- Black beans
- Pinto beans
- Chickpeas (garbanzo beans)
- Lentils
- Garden peas
- Fava beans (especially high, containing 7-13 grams when roasted)
- Navy beans
- Kidney beans
Preparation tip: Always soak dried legumes before cooking to reduce antinutrients like lectins and phytic acid. Cook them thoroughly, and consider making large batches to store in the refrigerator or freezer for convenient additions to salads, soups, and side dishes.
4. Green (Unripe) Bananas
Green bananas are notably high in resistant starch, though this changes as they ripen. As bananas mature and turn yellow, the resistant starch gradually converts into simple sugars like fructose, glucose, and sucrose, making them sweeter but reducing their resistant starch content.
A medium-sized green banana can contain up to 15-20 grams of resistant starch. Both green and yellow bananas provide valuable nutrients including vitamin B6, vitamin C, potassium, and manganese.
Usage tip: Green bananas have a starchy, less sweet taste. They can be sliced and cooked like plantains, blended into smoothies, or used to make green banana flour, which is an excellent gluten-free baking alternative.
5. Cooled Potatoes
Potatoes often get a bad reputation in nutrition circles, but when prepared correctly and allowed to cool, they become a valuable source of resistant starch. The cooling process is crucial—hot potatoes contain minimal resistant starch, but cooled potatoes contain significantly more.
Beyond resistant starch, potatoes are surprisingly nutritious, providing vitamin C, potassium, vitamin B6, and antioxidants. When eaten with the skin, they’re also a good source of fiber.
Preparation tip: Boil or steam potatoes, then refrigerate them for at least several hours or overnight. Enjoy them in potato salad, as part of meal prep bowls, or simply reheated as a side dish. Sweet potatoes can be prepared similarly, though they contain slightly less resistant starch.
6. Raw Potato Starch
Raw potato starch is one of the most concentrated sources of resistant starch available, with approximately 80% of its starch content being resistant to digestion. This white powder resembles regular flour but should never be heated, as cooking destroys the resistant starch.
Because it’s so concentrated, you only need 1-2 tablespoons daily to significantly boost your resistant starch intake.
Usage tip: Mix raw potato starch into cold or room-temperature foods such as smoothies, yogurt, overnight oats, or salad dressings. Start with a small amount (1 teaspoon) and gradually increase to allow your digestive system to adjust, as sudden increases may cause temporary bloating or gas.
7. Whole Grains: Barley and Sorghum
Several whole grains beyond oats provide excellent amounts of resistant starch. Barley and sorghum are particularly notable sources.
Barley is versatile and can be added to soups, used as a rice substitute, or incorporated into salads. Pearl barley is more common, but hulled barley retains more of its outer bran layer and thus more fiber and nutrients.
Sorghum, an ancient grain popular in many parts of the world, can be popped like popcorn, cooked as a grain, or ground into flour.
Both grains are rich in fiber, B vitamins, selenium, magnesium, and various antioxidants.
Preparation tip: Cook these grains in bulk and store them refrigerated. Like rice and potatoes, their resistant starch content increases upon cooling.
8. Cooled Pasta
Pasta might not seem like a health food, but when cooked al dente and cooled, it develops increased resistant starch content. This makes pasta salad not just a convenient dish but also a more nutritious option than freshly cooked, hot pasta.
Whole grain pasta provides additional benefits compared to refined pasta, including higher fiber content and more vitamins and minerals.
Preparation tip: Cook pasta to al dente (slightly firm), then rinse with cold water and refrigerate. Use it in pasta salads or reheat for other dishes. The resistant starch remains even after reheating.
9. Hi-Maize Resistant Starch
Hi-maize resistant starch is a commercial product made from a special type of corn. It’s sometimes labeled as hi-maize fiber or hi-maize flour and typically contains 40-60% resistant starch, with the remainder being digestible starch.
Like raw potato starch, this is a concentrated source that can be added to various foods to boost resistant starch intake without significantly changing the taste or texture of dishes.
Usage tip: Add 1-2 tablespoons to yogurt, smoothies, baked goods, or other foods. It has a neutral flavor and doesn’t require special preparation.
How to Maximize Resistant Starch in Your Diet
Understanding which foods contain resistant starch is just the first step. Here are practical strategies to maximize your intake:
Use the Cook-and-Cool Method
Cooking and then cooling starchy foods increases their resistant starch content through a process called starch retrogradation. During cooling, the starch molecules reorganize into a structure that’s more resistant to digestion.
This applies to:
- Rice (white and brown)
- Potatoes and sweet potatoes
- Pasta
- Corn
- Oats
The longer the cooling period, the more resistant starch forms. Aim for at least 12-24 hours of refrigeration for maximum benefit.
Embrace Meal Prep
Preparing large batches of resistant starch foods at the beginning of the week serves double duty: it saves time and naturally increases resistant starch content through the cooling process. Store cooked and cooled starches in airtight containers in the refrigerator for up to 5 days.
Start Gradually
If you’re not accustomed to eating much resistant starch, increase your intake gradually. Sudden increases can cause temporary digestive discomfort, including bloating, gas, and changes in bowel movements as your gut microbiome adapts. Start by adding one resistant starch food and slowly increase portions over several weeks.
Combine with Other Healthy Foods
Resistant starch foods work best as part of a balanced diet. Combine them with protein sources, healthy fats, and plenty of vegetables for complete, satisfying meals. For example:
- Cold rice bowl with grilled chicken, avocado, and mixed vegetables
- Potato salad with hard-boiled eggs and Greek yogurt dressing
- Overnight oats with nuts, seeds, and berries
- Bean and vegetable soup with whole grain crackers
- Pasta salad with chickpeas, olive oil, and roasted vegetables
How Much Resistant Starch Do You Need?
While there’s no official recommended daily intake for resistant starch, research suggests that health benefits become noticeable at around 15-20 grams per day. Studies have used doses ranging from 10-60 grams daily, with no adverse effects reported at the higher end.
Currently, most Americans consume only about 5 grams of resistant starch daily, while some populations with more traditional diets consume significantly more. For instance, average daily intake for Chinese populations is around 15 grams, and some rural communities may consume 30-40 grams per day.
To reach 15-20 grams of resistant starch daily, you might combine:
- 1 cup of cooled, cooked rice (approximately 3-4 grams)
- 1 medium green banana (approximately 8-10 grams)
- 1 cup of cooked and cooled beans (approximately 3-4 grams)
- 1 tablespoon of raw potato starch (approximately 8 grams)
Potential Side Effects and Considerations
Resistant starch is generally safe and well-tolerated, but some people may experience temporary digestive adjustments when first increasing their intake. Common initial effects include:
- Increased gas production (usually temporary as gut bacteria adjust)
- Mild bloating
- Changes in bowel movements
These effects typically subside within 1-2 weeks as your gut microbiome adapts. To minimize discomfort, increase resistant starch intake gradually and drink plenty of water.
People with certain digestive conditions like irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO) should consult with a healthcare provider before significantly increasing resistant starch intake, as fermentable carbohydrates can sometimes exacerbate symptoms in these conditions.
Additional Tips for Success
Storage matters: Resistant starch content is highest after foods have been refrigerated. Store cooked starches in airtight containers in the refrigerator, not at room temperature.
Reheating is fine: You can reheat cooled starches without completely destroying the resistant starch. While some resistant starch may be lost, a significant amount remains.
Don’t heat resistant starch supplements: Raw potato starch and hi-maize resistant starch should never be heated, as cooking converts resistant starch into regular, digestible starch.
Variety is key: Different types of resistant starch feed different beneficial bacteria. Include a variety of resistant starch foods in your diet for maximum gut health benefits.
Pair with probiotics: Resistant starch acts as a prebiotic, feeding beneficial bacteria. Combining resistant starch foods with probiotic-rich foods like yogurt, kefir, sauerkraut, or kimchi may provide synergistic benefits.
The Bottom Line
Resistant starch is a powerful yet often overlooked component of a healthy diet. With benefits ranging from improved digestive health and blood sugar control to enhanced satiety and weight management support, increasing your resistant starch intake is a simple dietary change with significant potential benefits.
The foods highest in resistant starch—including oats, cooled rice and potatoes, green bananas, legumes, and certain whole grains—are accessible, affordable, and versatile. By using the cook-and-cool method with starchy foods and incorporating green bananas or resistant starch supplements, you can easily boost your intake to the beneficial range of 15-20 grams daily.
Start by choosing one or two resistant starch foods to add to your regular diet, increase portions gradually, and pay attention to how your body responds. With time, these foods can become regular components of meals that support your gut health, metabolic wellness, and overall nutrition goals.
Remember, resistant starch is just one piece of the nutrition puzzle. For optimal health, combine these foods with a balanced diet rich in vegetables, fruits, lean proteins, healthy fats, and plenty of water.
Sources:
- National Center for Biotechnology Information – Resistant Starch and Gut Health
- National Institutes of Health – Short-Chain Fatty Acids
- CSIRO – Resistant Starch Research
- USDA FoodData Central
- PubMed Central – Nutritional Value of Bananas
- Advances in Nutrition Journal
⚕️ Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice. The information provided has not been evaluated by the Food and Drug Administration (FDA) and is not intended to diagnose, treat, cure, or prevent any disease.
Always consult with a qualified healthcare professional before making any changes to your diet, taking supplements, or starting any health regimen. Individual results may vary.