Victorian Institute of Sport

Nutrition Tip | Resistant starch

Monday, 29 October 2018

You’ve heard about the benefits of fibre, how about resistant starch?

Resistant starch is very much the new kid on the block when it comes to the gut microbiome and gut health. Resistant starch is a type of dietary fibre, or carbohydrate chain found naturally in foods. They are resistant because humans don’t have the naturally occurring enzymes to break them down.  Once they are eaten, they move through the gastrointestinal tract undigested until reaching the colon.

Resistant starch is what provides the ‘good gut bacteria’ with food or nutrients to thrive.  This is otherwise referred to as a prebiotic. Prebiotics have been associated with improved immune system, reducing inflammation and improving gut health or digestion.

Resistant starches are found in specific foods with the amount of starch altered by cooking methods and ripeness. They are found most commonly in:

- Sorghum

- Millet

- Legumes

- Unripe bananas

- Potatoes

- Pasta

- Rice

- Raw oats

- Cashews

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