{"id":44302,"date":"2022-06-30T19:58:51","date_gmt":"2022-06-30T19:58:51","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=44302"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"resistant-starches-list","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/resistant-starches-list\/","title":{"rendered":"Resistant Starches List For A Gut-Friendly Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#What_Is_Resistant_Starch\" >What Is Resistant Starch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#What_Are_The_Four_Types_Of_Resistant_Starch\" >What Are The Four Types Of Resistant Starch?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Type_I\" >Type I<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Type_II\" >Type II<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Type_III\" >Type III<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Type_IV\" >Type IV<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#What_Are_The_Benefits_Of_Resistant_Starch\" >What Are The Benefits Of Resistant Starch?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Improved_Gut_Barrier_Function\" >Improved Gut Barrier Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Reduced_Inflammation\" >Reduced Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Improved_Insulin_Sensitivity\" >Improved Insulin Sensitivity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Promotes_Bowel_Regularity\" >Promotes Bowel Regularity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Decreased_Colon_Cancer_Risk\" >Decreased Colon Cancer Risk<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#What_Are_Examples_Of_Resistant_Starches\" >What Are Examples Of Resistant Starches?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Oats\" >Oats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Brown_Rice\" >Brown Rice\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Other_Grains\" >Other Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Beans_And_Lentils\" >Beans And Lentils<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Potatoes\" >Potatoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Green_Bananas\" >Green Bananas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Pasta\" >Pasta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Unripe_Fruits\" >Unripe Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Resistant_Starch_Supplements\" >Resistant Starch Supplements<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#How_To_Add_More_Resistant_Starch_To_Your_Diet\" >How To Add More Resistant Starch To Your Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Cook_In_Advance\" >Cook In Advance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Eat_Overnight_Oats\" >Eat Overnight Oats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Add_Raw_Potato_Starch_To_Your_Favorite_Recipes\" >Add Raw Potato Starch To Your Favorite Recipes\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Add_Lentils_To_Salads_Or_Soup\" >Add Lentils To Salads Or Soup<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Sprinkle_Chia_Seeds_On_Your_Food\" >Sprinkle Chia Seeds On Your Food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Make_A_Resistant_Starch_Smoothie\" >Make A Resistant Starch Smoothie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#Go_Slow\" >Go Slow<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Carbs have gotten a bad rap in recent years, but the truth is that not all carbs are created equal. Some carbs are good for your gut health! These are called &#8220;resistant starches,&#8221; and they&#8217;re a type of carbohydrate that feeds the healthy bacteria in your gut. <\/span><span style=\"font-weight: 400;\">Most of the carbs you consume including bread, pasta, rice, and potatoes contain resistant starch.\u00a0<\/span><span style=\"font-weight: 400;\">However, the amount of resistant starch varies depending on how the food is prepared. For example, cooked and cooled potato starch has a higher concentration of resistant starch than a raw potato. <\/span><span style=\"font-weight: 400;\">In this article, we&#8217;ll explore the meaning, benefits, and sources of resistant starch, as well as how you can add more of it to your diet. Find the detailed <span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;resistant starches list&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:829,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\">resistant starches list below!<\/span><\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Resistant_Starch\"><\/span><b>What Is Resistant Starch?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Resistant starch is a type of carbohydrate that, like dietary fiber, resists digestion in the small intestine. This means it passes through to the large intestine relatively intact, where it is fermented by gut bacteria (<\/span><a href=\"https:\/\/academic.oup.com\/advances\/article\/4\/6\/587\/4595564\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During this fermentation process, short-chain fatty acids are produced that have several health benefits including improved gut barrier function, reduced inflammation, and increased insulin sensitivity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8007165\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, resistant starch is thought to promote bowel regularity, decrease colon cancer risk, and improve gut microbiota composition (<\/span><a href=\"https:\/\/academic.oup.com\/advances\/article\/4\/6\/587\/4595564\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interestingly, resistant starch is classified as a type of carbohydrate, but it doesn\u2019t contribute to the glycemic load of the food or meal. This means it doesn&#8217;t cause spikes in blood sugar levels.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47229 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207674-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207674.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207674-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207674.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207674-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207674.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Four_Types_Of_Resistant_Starch\"><\/span><b>What Are The Four Types Of Resistant Starch?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to its physical and chemical properties, resistant starch is divided into four types (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/j.1467-3010.2005.00481.x\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Type_I\"><\/span><b>Type I<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is physically inaccessible starch, meaning it is surrounded by indigestible plant cell walls. This type of resistant starch is found in whole grains and seeds.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Type_II\"><\/span><b>Type II<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This type of starch is in intact granules that cannot be digested by enzymes. It&#8217;s compact and resistant to heat, so it&#8217;s found in raw potato starch and under-ripe <a href=\"https:\/\/betterme.world\/articles\/healthiest-flour\/\">bananas<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47230 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207675-1024x576.png\" alt=\"resistant starches list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207675.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207675-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207675.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207675-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207675.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Type_III\"><\/span><b>Type III<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This type of starch is retrograded or resistant to digestion because it&#8217;s been cooked and cooled. You&#8217;ll find this type in starchy foods like potatoes and rice that have been cooled after <a href=\"https:\/\/betterme.world\/articles\/nutmeg-benefits\/\">cooking<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Type_IV\"><\/span><b>Type IV<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This type of starch is a synthetic polymer that&#8217;s resistant to digestion. It&#8217;s often used as a food additive.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that we know what resistant starch is, let&#8217;s look at some of the best sources of this gut-friendly fiber.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\">Shoulder Mobility Exercises &amp; Stretches For Better Range Of Motion<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47228 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207673-1024x576.png\" alt=\"resistant starches list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207673.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207673-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207673.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207673-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207673.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Resistant_Starch\"><\/span><b>What Are The Benefits Of Resistant Starch?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several <a href=\"https:\/\/betterme.world\/articles\/boiled-bananas\/\">potential health benefits<\/a> associated with resistant starch intake, such as:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Gut_Barrier_Function\"><\/span><b>Improved Gut Barrier Function<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The short-chain fatty acids produced during resistant starch fermentation have been shown to improve gut barrier function (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fimmu.2019.00277\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is important because a healthy gut barrier is key to gut health and integrity.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Inflammation\"><\/span><b>Reduced Inflammation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The anti-inflammatory <a href=\"https:\/\/betterme.world\/articles\/metabolic-weight-loss-program\/\">effects<\/a> <\/span><span style=\"font-weight: 400;\">of resistant starch may be due to the short-chain fatty acids it produces, including butyrate, an important anti-inflammatory compound (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/3\/10\/858\/htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47236 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207681-1024x576.png\" alt=\"resistant starches list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207681.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207681-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207681.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207681-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207681.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Insulin_Sensitivity\"><\/span><b>Improved Insulin Sensitivity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Insulin is an important hormone that helps <a href=\"https:\/\/betterme.world\/articles\/bread-alternatives\/\">regulate blood sugar levels<\/a>. <\/span><span style=\"font-weight: 400;\">Resistant starch has been shown to improve insulin sensitivity, which is important for managing type 2 diabetes or preventing its development (<\/span><a href=\"https:\/\/microbiomejournal.biomedcentral.com\/articles\/10.1186\/s40168-017-0230-5\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Promotes_Bowel_Regularity\"><\/span><b>Promotes Bowel Regularity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Resistant starch acts similarly to a prebiotic fiber, meaning it feeds the healthy bacteria in your gut. This can help promote bowel regularity and prevent constipation (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/5\/4\/1417\/htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decreased_Colon_Cancer_Risk\"><\/span><b>Decreased Colon Cancer Risk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Colon cancer is the third <a href=\"https:\/\/betterme.world\/articles\/foods-that-increase-appetite\/\">most common type<\/a> of cancer in the world. <\/span><span style=\"font-weight: 400;\">The fermentation of resistant starch by gut bacteria produces short-chain fatty acids that may have preventative effects against colon cancer (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/12\/1348\/htm\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47227 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207672-1024x576.png\" alt=\"resistant starches list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207672.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207672-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207672.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207672-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207672.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Examples_Of_Resistant_Starches\"><\/span><b>What Are Examples Of Resistant Starches?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below is a list of foods that contain resistant starches:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Oats\"><\/span><b>Oats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Oats are one of the best sources of resistant <a href=\"https:\/\/betterme.world\/articles\/keto-instant-pot-recipes\/\">starch<\/a>. A 100-gram of cooked oats contains 2.6 grams of this gut-friendly fiber (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168873\/nutrients\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Cooking and cooling oats (i.e. making oatmeal) increase their resistant starch content.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Brown_Rice\"><\/span><b>Brown Rice\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Brown rice is another good source of resistant starch. It also contains other micronutrients such as magnesium, phosphorus, and manganese. Brown rice contains a type of resistant starch known as retrograde starch, which is formed when it is cooked and then cooled.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47237 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207682-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207682.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207682-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207682.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207682-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207682.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Other_Grains\"><\/span><b>Other Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Several other healthy grains such as sorghum and barley also contain resistant starch. In addition to being a good source of resistant starch, these grains are also a good source of other important nutrients such as B vitamins and iron.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Beans_And_Lentils\"><\/span><b>Beans And Lentils<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Beans and lentils are a great source of <a href=\"https:\/\/betterme.world\/articles\/ketotarian-meal-plan\/\">plant-based protein<\/a> in addition to resistant starch. They also contain other micronutrients such as folate and magnesium. Most types of beans contain about 1 to 5 grams of resistant starch per 100 grams when cooked (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2352364615300389\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47233 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207678-1024x576.png\" alt=\"resistant starches list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207678.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207678-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207678.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207678-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207678.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Potatoes\"><\/span><b>Potatoes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cooked and cooled potatoes are a good source of retrograde-resistant starch. Sweet potatoes, regular potatoes, and even potato skins contain this gut-friendly <a href=\"https:\/\/betterme.world\/articles\/banting-diet\/\">fiber<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Green_Bananas\"><\/span><b>Green Bananas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to resistant starch, green bananas also contain other nutrients such as vitamin C and potassium.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As they ripen, the starch in bananas is converted to sugar, <\/span><span style=\"font-weight: 400;\">so you might want\u00a0 to eat them when they&#8217;re still green to get the maximum amount of resistant starch.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pasta\"><\/span><b>Pasta<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pasta is made from wheat flour, which contains a type of resistant starch known as slowly digestible starch. This type of starch is not completely digested and absorbed by the body, so it acts more like a prebiotic fiber.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cooling cooked pasta increases its resistant <a href=\"https:\/\/betterme.world\/articles\/healthy-cauliflower-recipes-for-weight-loss\/\">starch content<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47235 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680-1024x576.png\" alt=\"resistant starches list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Unripe_Fruits\"><\/span><b>Unripe Fruits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unripe fruits such as apples and pears contain a type of resistant starch known as pectin. Pectin is a soluble fiber that becomes more gelatinous when it&#8217;s cooked.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As fruits ripen, some of the pectin is converted to sugar, so in some cases you may want to eat them when they&#8217;re still unripe.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Resistant_Starch_Supplements\"><\/span><b>Resistant Starch Supplements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you want to increase your resistant starch intake, there are a few different ways to do so. One option is to take a resistant starch supplement. These supplements are typically made from potato or tapioca starch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another option is to use a prebiotic powder that contains resistant starch. These powders can be added to smoothies or other beverages.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More: <\/strong><\/span><\/i><a href=\"https:\/\/betterme.world\/articles\/starchy-fruits\/\"><em><span style=\"font-weight: 400;\">Starchy Fruits You Should Steer Clear Of<\/span><\/em><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207679-1024x576.png\" alt=\"resistant starches list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207679.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207679-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207679.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207679-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207679.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Add_More_Resistant_Starch_To_Your_Diet\"><\/span><b>How To Add More Resistant Starch To Your Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking for ways to add more resistant starch to your diet, here are a few ideas:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cook_In_Advance\"><\/span><b>Cook In Advance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rice, potatoes, beans, and pasta have the type of starch that becomes more resistant when cooled. So, cook extra for your next meal and save some for later in the week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reheating them doesn&#8217;t reduce the resistant starch content.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Overnight_Oats\"><\/span><b>Eat Overnight Oats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Raw oats have more resistant starch than cooked oats, but they&#8217;re also less palatable. Soaking oats overnight in milk or yogurt makes them more easily digestible and ups the resistant starch content.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Add_Raw_Potato_Starch_To_Your_Favorite_Recipes\"><\/span><b>Add Raw Potato Starch To Your Favorite Recipes\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can add a tablespoon or two of raw potato starch to sauces, stews, and casseroles. It will thicken them slightly and add some extra resistant starch. Just be sure to add it near the end of cooking so it doesn&#8217;t get overcooked.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47232 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207677-1024x576.png\" alt=\"resistant starches list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207677.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207677-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207677.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207677-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207677.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Add_Lentils_To_Salads_Or_Soup\"><\/span><b>Add Lentils To Salads Or Soup<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lentils are a versatile legume that can be used in a variety of dishes. They cook quickly and are a good source of resistant starch.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sprinkle_Chia_Seeds_On_Your_Food\"><\/span><b>Sprinkle Chia Seeds On Your Food<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chia seeds are a type of seed that&#8217;s high in fiber and resistant starch. You can add them to smoothies, yogurt, or oatmeal. You may also sprinkle them on top of salads or other dishes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47231 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207676-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207676.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207676-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207676.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207676-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207676.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_A_Resistant_Starch_Smoothie\"><\/span><b>Make A Resistant Starch Smoothie<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Add a tablespoon of raw potato starch to your favorite smoothie recipe. You won&#8217;t be able to taste it, but it will add some extra resistant starch and help thicken the drink.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Go_Slow\"><\/span><b>Go Slow<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While increasing resistant starch or fiber intake, it&#8217;s important to do it gradually. A sudden increase can lead to gas and bloating. Start with smaller amounts of resistant starch and slowly increase over time as your gut gets used to it.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47238 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683-1024x576.png\" alt=\"resistant starches list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207683.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can find resistant starch in some high-fiber foods such as beans, oats, and barley. Adding these foods to your diet is a great way to increase your resistant starch intake while also getting other important nutrients.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistant_Starches_List_For_A_Gut_Friendly_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Carbs have gotten a bad rap in recent years, but the truth is that not all carbs are created equal. Some carbs are good for your gut health! These are called &#8220;resistant starches,&#8221; and they&#8217;re a type of carbohydrate that feeds the healthy bacteria in your gut. Most of the carbs you consume including bread, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":44303,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[125,87],"class_list":["post-44302","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Resistant Starches List For A Gut-Friendly Diet - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn about \u2605 RESISTANT STARCHES LIST \u27a4 for a gut-friendly diet in this article. Plus, ways to add more resistant starch to your diet including recipes and tips.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Resistant Starches List For A Gut-Friendly Diet\" \/>\n<meta property=\"og:description\" content=\"Learn about \u2605 RESISTANT STARCHES LIST \u27a4 for a gut-friendly diet in this article. Plus, ways to add more resistant starch to your diet including recipes and tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1360578905.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/resistant-starches-list\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Resistant Starches List For A Gut-Friendly Diet\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/resistant-starches-list\/\"},\"wordCount\":1527,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1360578905.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Carbs have gotten a bad rap in recent years, but the truth is that not all carbs are created equal. Some carbs are good for your gut health! These are called \\\"resistant starches,\\\" and they're a type of carbohydrate that feeds the healthy bacteria in your gut. <\/span><span style=\\\"font-weight: 400;\\\">Most of the carbs you consume including bread, pasta, rice, and potatoes contain resistant starch.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">However, the amount of resistant starch varies depending on how the food is prepared. For example, cooked and cooled potato starch has a higher concentration of resistant starch than a raw potato. <\/span><span style=\\\"font-weight: 400;\\\">In this article, we'll explore the meaning, benefits, and sources of resistant starch, as well as how you can add more of it to your diet. Find the detailed <span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;resistant starches list&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:829,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\\\">resistant starches list below!<\/span><\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: cen ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/resistant-starches-list\/\",\"url\":\"https:\/\/betterme.world\/articles\/resistant-starches-list\/\",\"name\":\"Resistant Starches List For A Gut-Friendly Diet - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/resistant-starches-list\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1360578905.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Learn about \u2605 RESISTANT STARCHES LIST \u27a4 for a gut-friendly diet in this article. 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Plus, ways to add more resistant starch to your diet including recipes and tips.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/resistant-starches-list\/","og_locale":"en_US","og_type":"article","og_title":"Resistant Starches List For A Gut-Friendly Diet","og_description":"Learn about \u2605 RESISTANT STARCHES LIST \u27a4 for a gut-friendly diet in this article. Plus, ways to add more resistant starch to your diet including recipes and tips.","og_url":"https:\/\/betterme.world\/articles\/resistant-starches-list\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1360578905.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/resistant-starches-list\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/resistant-starches-list\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"Resistant Starches List For A Gut-Friendly Diet","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/resistant-starches-list\/"},"wordCount":1527,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/resistant-starches-list\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1360578905.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Carbs have gotten a bad rap in recent years, but the truth is that not all carbs are created equal. Some carbs are good for your gut health! These are called \"resistant starches,\" and they're a type of carbohydrate that feeds the healthy bacteria in your gut. <\/span><span style=\"font-weight: 400;\">Most of the carbs you consume including bread, pasta, rice, and potatoes contain resistant starch.\u00a0<\/span><span style=\"font-weight: 400;\">However, the amount of resistant starch varies depending on how the food is prepared. For example, cooked and cooled potato starch has a higher concentration of resistant starch than a raw potato. <\/span><span style=\"font-weight: 400;\">In this article, we'll explore the meaning, benefits, and sources of resistant starch, as well as how you can add more of it to your diet. Find the detailed <span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;resistant starches list&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:829,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\">resistant starches list below!<\/span><\/span>\r\n\r\n\r\n<h2 style=\"text-align: cen ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/resistant-starches-list\/","url":"https:\/\/betterme.world\/articles\/resistant-starches-list\/","name":"Resistant Starches List For A Gut-Friendly Diet - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/resistant-starches-list\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/resistant-starches-list\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1360578905.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Learn about \u2605 RESISTANT STARCHES LIST \u27a4 for a gut-friendly diet in this article. 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