What Is Resistant Starch?
Resistant starch “resists” digestion and absorption in the stomach and small intestine. This means that it arrives in your large intestine in an intact state. In the large intestine, it is thus available for fermentation by gut bacteria.
Health Benefits of Resistant Starch
Since resistant starch is not digested, its consumption does not cause blood sugar or insulin levels to rise. This is different than many of the high-carbohydrate foods that make up a large portion of the standard American diet.
In the large intestine, resistant starch is fermented by gut bacteria. One result of this fermentation is the release of short-chain fatty acids (SCFAs), most notably one called butyrate. SCFAs, and especially butyrate, are thought to play an important role in colon health, cancer prevention, and reduction of inflammation.
Resistant starch is also thought to play a prebiotic role, increasing the number of helpful bacteria in the gut.
Given this, researchers are beginning to find evidence that resistant starch may have benefits for the following conditions:
Cardiovascular disease Colon cancer Constipation Diabetes Diarrhea (chronic) Inflammatory bowel disease Diverticulitis Metabolic syndrome Obesity Osteoporosis Weight management
Foods That Contain Resistant Starch
Foods that contain resistant starch are those that you might typically describe as being “starchy”.
Examples of foods that contain resistance starch incude:
Bananas (unripe) Beans Lentils Plantains Potatoes (raw) Seeds Whole grains
For some foods, resistant starch content goes up when foods are cooked and then cooled, such as rice and potatoes.
Resistant Starch and FODMAPs
The low-FODMAP diet is based on eating fermentable carbohydrates. In general, FODMAPs are certain kinds of carbohydrates that differ from resistant starch, although both may be present in the same foods.
Resistant starch is fermentable, but its gas output is much smaller than that of the FODMAPs. FODMAP researchers suggest that people on the low-FODMAP diet make it a point to consume resistant starch for its beneficial effects on gut bacteria because the long-term effect of FODMAP restriction on bacterial balance within the gut is not known.
Resistant Starch and IBS
There does not appear to be any direct research on the relationship between resistant starch and IBS.
However, given its potential for enhancing a favorable balance of gut bacteria and reducing inflammation, it would seem that resistant starch holds the promise of being helpful. It may be safest to try to add more resistant starch to your diet slowly to ensure that your body can tolerate it without exacerbating your IBS symptoms.
