Most of the carbs you consume, such as those in grains, pasta and potatoes, are starches.
Some types of starch are resistant to digestion, hence the term resistant starch.
Resistant starch functions similarly to soluble, fermentable fiber, helping feed the friendly bacteria in your gut and increasing the production of short-chain fatty acids like butyrate (2, 3, 4).
Studies have shown that it can help with weight loss and benefit heart health, as well as improve blood sugar control, insulin sensitivity and digestive health (5, 6, 7, 8).
Interestingly, the way you prepare starch-containing foods affects their starch content, as cooking or heating destroys most resistant starches.
However, you can “recapture” the resistant starch content of some foods by letting them cool after cooking.
Although there is no formal recommendation for the intake of resistant starch, many of the studies showing health benefits used 15-30 grams per day.
Below are 9 foods that contain high amounts of resistant starch.