Overview
What is resistant starch?
What are resistant starch’s main benefits?
What are resistant starch’s main drawbacks?
How does resistant starch work?
Dosage information
There is no established optimal dosing for RS, but commonly used dosages range from 15 to 40 grams daily, with some research suggesting doses of ≥25 grams for ≥8 weeks are more effective.[1][2]
Supplemental RS is usually taken in the form of a powder that can be mixed into foods or beverages, or added to cooking (although cooking may reduce the final RS content due to heat).[3] RS can also be attained through the diet by eating foods like legumes, whole grains (e.g., oatmeal, barley), potatoes, rice, underripe bananas and plantains, and whole-grain breads and pastas. In certain starchy foods (especially ones high in amylose and amylopectin, such as potatoes or rice), RS content can actually be increased by cooking and then cooling the food.[4][5]
Frequently asked questions
What are the different types of resistant starch?
Does resistant starch impact appetite or body weight?
Does resistant starch improve cholesterol levels?
Is resistant starch beneficial in chronic kidney disease?
Does resistant starch reduce the risk of colorectal cancer?
Update History
References
Examine Database References
- Fecal Weight - Shen D, Bai H, Li Z, Yu Y, Zhang H, Chen LPositive effects of resistant starch supplementation on bowel function in healthy adults: a systematic review and meta-analysis of randomized controlled trials.Int J Food Sci Nutr.(2017-Mar)
- Appetite - Shirin Amini, Anahita Mansoori, Leila Maghsumi-NorouzabadThe effect of acute consumption of resistant starch on appetite in healthy adults; a systematic review and meta-analysis of the controlled clinical trialsClin Nutr ESPEN.(2021 Feb)
- Blood glucose - Xiong K, Wang J, Kang T, Xu F, Ma AEffects of resistant starch on glycaemic control: a systematic review and meta-analysis.Br J Nutr.(2021-Jun-14)
- TNF-Alpha - Wei Y, Zhang X, Meng Y, Wang Q, Xu H, Chen LThe Effects of Resistant Starch on Biomarkers of Inflammation and Oxidative Stress: A Systematic Review and Meta-Analysis.Nutr Cancer.(2022)
- Serum Phosphorus - Zhang Y, Hu XY, Yang SY, Hu YC, Duan KEffects of resistant starch supplementation on renal function and inflammatory markers in patients with chronic kidney disease: a meta-analysis of randomized controlled trials.Ren Fail.(2024 Oct 24)
- Serum Phosphorus - Du X, Wu J, Gao C, Tan Q, Xu YEffects of Resistant Starch on Patients with Chronic Kidney Disease: A Systematic Review and Meta-Analysis.J Diabetes Res.(2022)