Resistant Starch Foods List PDF

Resistant Starch Foods List PDF (Free, Downloadable & Printable)

If you’re searching for a resistant starch foods list PDF, I’ve got you covered!  

  • Feel free to download it for free, by clicking HERE.

Keep reading to learn more about natural food sources of resistant starch, how you can potentially benefit from eating resistant starch-rich foods, and some easy ways to integrate these special prebiotic-rich foods in your diet.

Disclaimer:  This article was written for general educational purposes, to enhance (not to replace) 1-1 consultation with your healthcare providers.  Please take what you need, leave the rest, and make sure you’re working with a qualified gut health dietitian nutritionist for customized nutrition/supplement recommendations tailored to your bio-individual needs. 😉

What is resistant starch?

Resistant starch is a special type of prebiotic starch which is quite literally resistant to being digested and broken down in the gut.  (Resistant starch content in foods can potentially decrease when foods are cooked.) (1)

(This happens because it’s made up of tightly packed molecules which collectively create a helical structure called amylose.  This unique structure of amylose makes it more challenging for our digestive enzymes to make direct contact with enough surface area of these molecules to break them down.)

Resistant starch (amylose) vs. Digestible starch (amylopectin) - infographic

How is it different from other starches in food?

Digestible starches in food provide us with a source of usable energy for our cells. 

How it works:  Nutritive starches from food will first get broken down into maltose (a simple sugar made up of 2 glucose molecules. 

Next,(ideally) maltose molecules should get broken down  into glucose once they reach our small intestine. 

(The only exception would be in cases of a starch intolerance, in which case the maltose wouldn’t get fully broken down due to a sucrase-isomaltase enzyme deficiency.)

Resistant starch, on the other hand, doesn’t get digested or broken down in our small intestine.

More specifically, resistant starch passes through the small intestine intact, and gets consumed and fermented by the healthy good bacteria (aka probiotics) in our colon. (2)

  • Prebiotics are special constituents that feed the probiotic microbes in our gut, leading to fermentation and the production of a beneficial byproduct called short-chain fatty acids or “post-biotics”.

Related article:  Prebiotics vs. Probiotics – What’s the Difference?

The health benefits

Research is showing that consuming foods high in resistant starch generally offers us a wide range of health benefits, since resistant starch feeds the healthy microbes (aka probiotics) which live mostly in our gut. (2)

Potential benefits of resistant starch include, but aren’t limited to:

  • May help prevent colon cancer (1)
  • Helps lower cholesterol and triglyceride levels (1, 3, 4)
  • Can help improve insulin sensitivity and blood sugar regulation (1, 3, 4)
  • Helps increase satiety (degree of fullness and overall satisfaction after a meal) (1, 3, 4)
  • Can help optimize metabolic efficiency (1, 3, 4)
  • Helps optimize digestion aa a prebiotic, by feeding the growth of probiotic microbes (2)
  • May help support immune health indirectly via supporting our gut microbiome 

22 foods highest in resistant starch

Foods naturally high in resistant starch (providing at least ~1.5 grams or more of resistant starch per serving)  include – but aren’t limited to – the following:

  1. Adzuki beans (5)
  2. Barley
  3. Black beans (6)
  4. Buckwheat (7)
  5. Chickpeas (1, 8)
  6. Corn Flakes breakfast cereal (1)
  7. Kidney beans (1, 8)
  8. Lentils (1, 8)
  9. Lima beans (8)
  10. Millet (1)
  11. Muesli (1)
  12. Pasta or spaghetti noodles (whole wheat or white) (1)
  13. Pinto beans (8)
  14. Raw potato starch (9)
  15. 100% whole rye bread* (10)
  16. Cooked and chilled potatoes (think: potato salad!)
  17. Unripe (green) bananas 
  18. Green banana flour
  19. Cooked and chilled rice (12)
  20. Cooked/soaked and chilled oats (think: overnight oats) (13)
  21. Plantains 
  22. Yellow peas (8)

Ways to increase your resistant starch intake

  1. Add beans to stir fry
  2. Include potato salad during spring/summer dinners
  3. Try out green banana flour recipes
  4. Enjoy chilled leftover baked plantains as a snack or dessert
  5. Integrate beans into your next stir fry
  6. Try stir fry leftovers without heating them up
  7. Enjoy a bowl of muesli or cornflakes as your grain at breakfast
  8. Add lima beans to dinner 
  9. Add pearled barley to your next chicken soup recipe instead of noodles
  10.  Add frozen unripe banana to smoothies

Resistant Starch Foods List with PDF - Free Downloadable and Printable

Frequently asked questions (FAQ’s)

Can I eat resistant starch if I have a starch intolerance caused by sucrase-isomaltase deficiency?

It depends!  There isn’t much (if any) research directly investigating the degree to which people with congenital (genetic) or acquired sucrase-isomaltase deficiency can tolerate resistant starch.

However, in my gut health nutrition practice, I’ve noticed some of my clients seem to anecdotally tolerate small amounts of cold potatoes and certain other types of starchy foods higher in resistant starch.

When in doubt, listen to your body, keep a detailed food-symptom journal (such as the CSID diet elimination workbook*)  and consult with a CSID0-informed gut health dietitian as needed.

Related articles

Recap 

Resistant starch is naturally found in certain types of beans, lentils, whole grains, unripe bananas, and cooked/chilled rice and potatoes. 

Instead of providing us with energy and calories in the form of carbohydrates (like nutritive starches from food), resistant starch remains intact and undigested until it reaches our colon, where it gets fermented by probiotic microbes.

Integrating foods high in resistant starch (providing at least 1.5 grams or more per serving) on a regular basis can go a long way to potentially improve your health and wellbeing.  

The benefits of consuming foods high in resistant starch extend far  beyond  just healthier digestion.  Resistant starch as a prebiotic food constituent has also been shown to help improve immunity, blood sugar levels, cholesterol, heart health, and more.

Consider adding Muesli to yogurt, including a few frozen unripe banana slices with smoothies, or integrating potato salad into your summer cookouts for a natural boost in resistant starch.

Next steps

Looking to learn more about holistic approaches to gut health and wellness? Would you like to connect with other holistic-minded folks? 

Join the conversations happening in my private Facebook group, Whole-istic Living for Better Gut Health!

Whole-istic Living ("Holistic Living") Facebook Group with Jenna Volpe

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