The one carb your gut will thank you for—and it’s probably already in your kitchen

Carbohydrates often receive a negative perception, particularly regarding gut health. We’re advised to avoid refined carbohydrates, increase our fibre intake, and be cautious with pasta and rice.

But what if we told you there’s a special kind of carb that’s good for your gut and could help you feel fuller, support your immune system, and keep your blood sugar on a more even keel? 

Let’s start with the basics. Most of us know about fibre—that indigestible part of plant foods that keeps things moving in the bathroom and feeds the good bacteria in our gut. 

Enter resistant starch—the unsung hero of the carbohydrate world. But resistant starch is a different beast. As the name suggests, it’s a type of starch (a chain of glucose molecules) that resists digestion in the small intestine. 

Instead of being broken down into sugar and absorbed quickly (like most starches), resistant starch travels through your digestive tract largely intact, ending up in your large intestine where it acts much like fibre.

Why does this matter? Because when resistant starch reaches your colon, it becomes a feast for your gut bacteria.

These friendly microbes ferment the starch, producing short-chain fatty acids (SCFAs) like butyrate, which help keep your gut lining healthy, support your immune system, and may even reduce inflammation.

The surprising benefits of resistant starch

So, what can resistant starch do for you? Here’s a quick rundown:

• Keeps you regular: Like insoluble fibre, resistant starch bulks up your stool and helps keep things moving, reducing the risk of constipation.
• Feeds your microbiome: It acts as a prebiotic, nourishing the good bacteria in your gut and helping them crowd out the bad guys.
• Supports gut health: The SCFAs produced during fermentation help maintain the integrity of your gut lining, making it harder for harmful pathogens to sneak through.
• May help with blood sugar control: Because resistant starch isn’t digested in the small intestine, it doesn’t cause the same rapid spikes in blood sugar as other carbs. This can be especially helpful for people with diabetes or prediabetes.
• Keeps you fuller for longer: Resistant starch slows digestion and may help you feel satisfied after meals, which could help with weight management.
• May reduce inflammation: The SCFAs produced by your gut bacteria have anti-inflammatory effects, which can benefit your overall health.

How much do you need?

While there’s no official guideline for resistant starch intake, research suggests that aiming for 15 to 20 grams per day can deliver these benefits. 

For context, most Australians don’t even hit the recommended 28 grams of total fibre daily, so there’s plenty of room for improvement!

Here’s where things get interesting. Resistant starch is found naturally in some foods, but with a simple kitchen trick, you can also create more of it in everyday staples.

Oats, barley, lentils, beans, peas, and unripe (green) bananas are all good sources. Legumes, in particular, hold onto their resistant starch even after cooking.

Raw potatoes are also high in resistant starch, but most aren’t keen on eating them uncooked! 

The good news is that boiling cooked potatoes, rice, and even pasta and then cooling them entirely in the fridge can boost their resistant starch content. 

This process, called retrogradation, changes the structure of the starch, making it more resistant to digestion. And once it’s formed, you can even reheat these foods and still get the benefits.

The same trick works for pasta and bread. Think pasta salad, reheated leftover rice, or toast made from previously frozen bread.

Start slow if you’re not used to eating a lot of fibre or resistant starch. Suddenly ramping up your intake can lead to bloating and gas—a sign that your gut bacteria are having a field day! 

Gradually increase your servings and drink plenty of water to help your digestive system adjust.

Resistant starch is a simple, affordable way to support your gut health, keep you regular, and help with blood sugar and appetite control. 

It’s a great example of how a little kitchen know-how can turn everyday foods into nutritional powerhouses.

Have you tried adding more resistant starch to your diet? Do you have a favourite recipe for overnight oats, potato salad, or cold rice dish? Share your tips and experiences in the comments below—we’d love to hear from you!

Also read: Two days of fatty meals: What your gut wants you to know