Resistant Starch

    Written by:
    Katie Jantz
    Fact-checked by:
    Nick Milazzo
    Last Updated: October 24, 2023

    Resistant starch is a type of dietary fiber that can be found naturally in foods (e.g., legumes, whole grains, potatoes, underripe bananas) or taken as a supplement. Resistant starch acts as a food source for microbes in the gut, which can stimulate the growth of potentially beneficial bacteria and lead to the production of short-chain fatty acids. While this might lead to positive effects both locally in the gut and for overall health, clinical trials tend to report inconsistent results and any benefits seem to be small in magnitude.

    Overview

    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]

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