Resistant starch is a type of carbohydrate that has limited absorption and therefore acts as a fibre. Resistant starch provides important fuel for the gut bacteria which ferments the starch and produces energy for the lining of the digestive tract. There is evidence that the energy produced by the gut bacteria also helps to reduce insulin resistance.
Resistant starch is found in a range if foods including:
Legumes such as chickpeas, lentils and kidney beans
Nuts and seeds
Whole grains such as brown rice, barley and quinoa
Potato and sweet potato
Firm bananas
The amount of resistant starch is dependent on cooking and processing methods and whether a food has cooled after cooking.
Increasing the amount of resistant starch in your diet can help to stabilise blood sugar levels and improve gut health.