Improve Your Gut Health With Resistant Starch
January 15, 2025

Low-fiber carbohydrate foods like potatoes, white rice and pasta often cause a rapid spike in blood sugar. Because these foods are digested so quickly, they don’t satisfy hunger for long – blood sugar levels quickly drop and hunger returns.
“Cooling down high-carbohydrate foods like pasta before eating them increases the level of resistant starches, making them more like high fiber/high protein foods,” says Jennifer Kerner, RD, LD, a clinical dietitian at University Hospitals. She shares more about why adding resistant starch to your diet can greatly enhance gut health, while allowing you to enjoy more of your favorite foods.
What Is the Gut Microbiome?
“A healthy gut microbiome contains a wide variety of types and levels of bacteria,” says Kerner. “Conversely, a lack of diversity has been linked to chronic health problems, including diabetes, inflammatory bowel disease and depression. Common symptoms of an ailing gut may include abdominal pain, bloating and acid reflux. Fatigue may also be a symptom since altered absorption of nutrients can impact energy levels.”
Ongoing research shows that maintaining a healthy gut can have a positive impact on a wide variety of bodily functions including digestion, nutrient absorption, immune response and even mental health.
How to Add Resistant Starch to Your Diet
Many factors can affect the bacterial balance in the gut, including stress, sleep, and genetics. Another important factor is diet. Research shows that adding more resistant starch to the diet can promote improved gut health.
“When you eat food that is high in resistant starches, it passes through the stomach and arrives in the bowel largely undigested which increases feelings of fullness,” says Kerner. “The friendly gut bacteria then feed on it, producing short-chain fatty acids that reduce inflammation and promote a balanced microbiome.”
Some foods that are naturally high in resistant starch include:
- Pinto, black and fava beans
- Brown rice, quinoa, sorghum and barley
- Soybeans, chickpeas and lentils
- Peanuts and cashews
- Green bananas
How to Make High-Carb Foods Healthier
The resistant starch content of high-carbohydrate foods can be increased by cooking them and letting them cool, ideally overnight in the refrigerator. The cooling process converts some of the digestible starch into resistant starch, via a process called retrogradation. Even when these foods are reheated, resistant starch levels remain high.
Foods that can be cooked and cooled to increase the resistant starch content include:
- Pasta
- White rice
- Potatoes
- Sweet potatoes
- Oats
Supplement With Raw Potato Starch
Using raw potato starch as a supplement is another convenient and inexpensive way to add more resistant starch to your diet. One tablespoon contains about eight grams of resistant starch and almost no digestible carbohydrates.
“Potato starch can be added to your diet in various ways, such as by sprinkling it on your food, mixing it in water or putting it in smoothies,” says Kerner. “It can also be used as an everyday ingredient, such as coating chicken to bake in the oven or to thicken a sauce. It is important, however, to start adding potato starch powder gradually. Too much too soon may cause flatulence and discomfort.”
Other Benefits of a Healthy Gut
Enhancing gut health through the addition of resistant starches may help with digestive issues like constipation, lower blood sugar levels and improved insulin sensitivity. A diverse gut microbiome may also promote:
- Improved immune response. The gut contains immune cells that help fight off bacteria, viruses and fungi.
- Enhanced mood. The gut communicates with the brain through nerves and hormones, which can impact your mood and behavior.
- Heart health. Some studies suggest that resistant starch can help lower levels of "bad" LDL cholesterol, although more research is needed to fully understand its effects.
- Weight loss. Resistant starch appears to have the same effect as soluble fiber supplements – increasing feelings of fullness and reducing appetite.
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The clinical dietitians at University Hospitals have the knowledge, advanced training and experience to help patients develop healthy eating plans to optimize overall health and prevent or manage certain health conditions.