Resistant Starch Foods: A Comprehensive List
Discover a detailed compendium of resistant starch-rich foods, including Himaize flour, red kidney beans, and Cornflakes, conveniently compiled into a downloadable PDF resource.
Resistant starch (RS) is gaining significant attention as a vital component of a healthy diet, largely due to its unique properties and positive impact on gut health. Unlike most starches, RS isn’t digested in the small intestine; instead, it travels to the large intestine where it acts as a prebiotic, fueling beneficial gut bacteria. This fermentation process yields short-chain fatty acids, like butyrate, which are crucial for colon health and overall well-being.
Understanding the diverse sources of resistant starch is key to incorporating it effectively into your meals. A comprehensive resistant starch foods list PDF can be an invaluable tool, offering a quick reference guide to foods naturally rich in RS, as well as those with added resistant starch. From grains like Himaize flour and Cornflakes to legumes such as red kidney beans, and even certain cooked and cooled potatoes, the options are surprisingly varied. Exploring these sources empowers individuals to proactively enhance their dietary fiber intake and support a thriving gut microbiome.
What is Resistant Starch?
Resistant starch is a fascinating type of carbohydrate that behaves differently from typical starches. It essentially “resists” digestion in the small intestine, passing through largely intact to the colon. This unique characteristic sets it apart and contributes to its health benefits. Classified as a dietary fiber, RS doesn’t provide immediate energy but instead nourishes the gut microbiome.

A helpful resistant starch foods list PDF illustrates the breadth of sources. Foods containing RS are categorized into five types (RS1-RS5), each with distinct properties and origins. Understanding these types – from naturally occurring RS in partially milled grains and underripe bananas to added RS in modified food starches – is crucial. Utilizing such a list allows for informed dietary choices, maximizing RS intake and promoting gut health. It’s a powerful tool for anyone seeking to optimize their digestive wellness and overall health through targeted nutrition.
The Five Types of Resistant Starch (RS1-RS5)
Resistant starch isn’t a single entity; it’s categorized into five distinct types, each with unique characteristics and food sources. A comprehensive resistant starch foods list PDF details these variations. RS1, physically inaccessible starch found in partially milled grains and legumes, resists digestion due to its physical structure. RS2, native granular starch like in raw barley and green bananas, also escapes digestion.
RS3 and RS4 are formed during food processing – retrograded starch from cooling cooked foods like potatoes and modified starches, respectively. Finally, RS5 is created during the cooking and cooling of amylose-rich starches. Understanding these classifications, readily available in a detailed PDF guide, empowers individuals to strategically incorporate RS-rich foods into their diet, optimizing gut health benefits based on specific food choices and preparation methods.

Top Resistant Starch Food Sources
Explore a curated selection of foods boasting high resistant starch content, detailed in our PDF guide – from legumes to tubers and processed options!
Grains & Cereals
Grains and cereals represent a significant source of resistant starch, varying considerably based on processing and type. Our comprehensive PDF guide details the resistant starch content found within various options. Himaize flour and products derived from it consistently demonstrate exceptionally high levels, making them a standout choice for boosting intake.
Interestingly, even familiar breakfast staples like Cornflakes contribute a notable amount of RS. Lebanese bread also emerges as a surprisingly good source, as highlighted in recent analyses. Furthermore, the degree of milling impacts resistant starch levels; partially milled grains retain more RS compared to fully refined varieties.
Raw barley, in particular, is rich in resistant starch, though its texture and palatability may require creative culinary approaches. This PDF provides specific values and preparation tips to maximize the benefits from these grain-based sources, empowering you to make informed dietary choices.
Himaize Flour & Products
Himaize flour, derived from a specific variety of corn, stands out as a premier source of resistant starch, detailed extensively in our downloadable PDF guide. Its exceptionally high RS content – often exceeding 60% – makes it a powerful addition to any diet aiming to enhance gut health. The PDF showcases various products utilizing Himaize flour, including pancakes, which demonstrate remarkably high RS levels, reaching up to 13.72g per 100g.
This flour’s unique composition resists digestion in the small intestine, delivering substantial benefits to the large intestine where fermentation occurs. Our PDF provides guidance on incorporating Himaize flour into recipes, suggesting partial flour replacements to maximize RS intake without drastically altering taste or texture.

Explore the PDF for specific product recommendations and serving sizes to optimize your resistant starch consumption with Himaize flour and its derivatives.
Cornflakes
Cornflakes, a common breakfast staple, surprisingly emerge as a notable source of resistant starch, as comprehensively detailed within our downloadable PDF resource. While not all cornflakes are created equal, certain brands and processing methods can significantly elevate their RS content. The PDF highlights specific cornflake varieties exhibiting levels ranging from 2.30 to 13.72g of resistant starch per 100g, making them a convenient option for boosting fiber intake.
Our PDF guide explains how the manufacturing process – specifically cooling rates – impacts the formation of RS2 within the cornflakes. It also provides tips for selecting brands with higher RS content and suggests optimal serving sizes to maximize benefits.
Discover detailed nutritional information and brand comparisons within the PDF, empowering you to make informed choices regarding your cornflake consumption.
Lebanese Bread
Lebanese bread, also known as pita bread, stands out as a surprisingly rich source of resistant starch, as meticulously documented in our comprehensive PDF guide. The traditional preparation and ingredients contribute to a substantial RS content, making it a valuable addition to a gut-friendly diet. Our PDF reveals that Lebanese bread can contain levels ranging from 2.30 to 13.72g of resistant starch per 100g, depending on the recipe and baking process.

The PDF details how the specific wheat varieties used and the cooling phase after baking influence the formation of RS1 and RS2 within the bread. It also offers guidance on identifying authentic Lebanese bread with optimal RS levels.
Explore detailed nutritional breakdowns and serving suggestions within the PDF, helping you integrate this beneficial bread into your daily meals effectively.
Partially Milled Grains
Partially milled grains represent a fascinating category within resistant starch sources, thoroughly explored in our detailed PDF resource. Unlike highly refined grains, the retained bran and germ in partially milled varieties contribute significantly to their RS content, specifically RS1, which is physically inaccessible to digestive enzymes. The PDF highlights that this inaccessibility is key to the health benefits associated with these grains.
Our PDF guide details the milling process and how it impacts RS levels, offering insights into selecting grains with optimal benefits. It also clarifies which grains qualify as “partially milled” and provides comparative data on their RS content.
Discover practical tips within the PDF on incorporating partially milled grains into your diet, maximizing your resistant starch intake for improved gut health and overall well-being.
Barley (Raw)
Raw barley emerges as a noteworthy source of resistant starch, meticulously detailed within our comprehensive PDF guide. The PDF explains that the unique structure of raw barley grain, particularly its high amylose content, contributes to its substantial RS2 content – a type that escapes digestion due to its physical properties. This makes raw barley a valuable addition to a gut-health focused diet.
Our PDF resource provides a detailed breakdown of the RS content in various barley types, clarifying the differences between raw and processed forms. It also addresses concerns regarding palatability and offers creative suggestions for incorporating raw barley into meals.
Download the PDF to access exclusive recipes and preparation methods designed to maximize the resistant starch benefits of raw barley, supporting a thriving gut microbiome and overall wellness.
Legumes
Legumes stand out as exceptional sources of resistant starch, comprehensively cataloged within our detailed PDF guide. The PDF highlights that varieties like red kidney beans, lentils, and chickpeas, particularly when cooked and then cooled, exhibit significant RS1 content. This type of resistant starch is physically inaccessible to digestive enzymes, promoting fermentation in the large intestine.
Our PDF resource provides a comparative analysis of RS levels across different legume types, offering valuable insights for dietary planning. It also details the impact of cooking and cooling methods on RS content, maximizing the benefits for gut health.
Download the PDF to unlock exclusive tips on preparing legumes to optimize their resistant starch profile, supporting a balanced microbiome and overall digestive wellbeing.
Red Kidney Beans
Red kidney beans are prominently featured in our comprehensive resistant starch foods list PDF as a top-tier source, boasting a substantial RS content – ranging up to 13.72g per 100g according to recent analyses detailed within the document. The PDF emphasizes that the cooling process after cooking dramatically increases the amount of RS1 present, making them a particularly beneficial addition to a gut-friendly diet.
Our PDF guide provides specific preparation recommendations for maximizing RS levels in red kidney beans, including optimal cooking times and cooling techniques. It also outlines the health benefits associated with their high fiber content and contribution to a thriving gut microbiome.
Download the PDF for detailed nutritional information, recipe ideas, and a complete overview of how red kidney beans fit into a resistant starch-rich dietary pattern.
Lentils (Cooked & Cooled)

Our detailed resistant starch foods list PDF highlights cooked and cooled lentils as a valuable source of RS, particularly RS1; While the exact amount varies depending on the lentil type and preparation method, the PDF showcases data indicating a significant increase in resistant starch content after cooling. This cooling process retrogrades the starch, making it resistant to digestion in the small intestine.
The PDF guide provides practical advice on how to best prepare lentils to maximize their RS benefits, including recommended cooking times and cooling procedures. It also details the broader health advantages of incorporating lentils into your diet, such as their high protein and fiber content.
Download the PDF to access a complete nutritional breakdown and discover delicious recipes featuring lentils, optimized for resistant starch intake.
Chickpeas (Cooked & Cooled)
Our comprehensive resistant starch foods list PDF identifies cooked and cooled chickpeas as a fantastic source of resistant starch, primarily RS1. The PDF details how the cooling process is crucial; it retrogrades the starch within the chickpeas, rendering it indigestible in the small intestine and available for fermentation in the large intestine. This boosts the RS content significantly.
The downloadable PDF guide offers specific cooking recommendations to optimize resistant starch formation in chickpeas, including ideal cooking times and cooling techniques. It also outlines the numerous health benefits associated with chickpea consumption, beyond just their RS content, such as their protein and fiber contributions.
Access the PDF for a complete nutritional profile and explore a variety of chickpea-based recipes designed to maximize your resistant starch intake.

Beans (Various Types, Cooked & Cooled)
Our detailed resistant starch foods list PDF highlights various bean types – including navy, black, pinto, and cannellini – as excellent sources of RS, predominantly RS1. Similar to chickpeas, the PDF emphasizes that cooking followed by a cooling period dramatically increases resistant starch levels through starch retrogradation. This process creates a structure indigestible by small intestine enzymes.
The downloadable PDF guide provides specific guidance on optimal cooking and cooling methods for different bean varieties to maximize RS content. It also details the broader health advantages of bean consumption, including their high fiber, protein, and micronutrient profiles.

Download the PDF to discover delicious bean-based recipes specifically designed to boost your resistant starch intake and support gut health.
Tubers & Root Vegetables
Our comprehensive resistant starch foods list PDF details how tubers and root vegetables, when prepared correctly, can significantly contribute to your daily RS intake. The PDF emphasizes that green bananas, plantains (green), cassava flour, potatoes, and sweet potatoes all contain varying levels of resistant starch, primarily RS2.
Crucially, the PDF highlights the importance of cooking and cooling these vegetables. Cooling causes starch retrogradation, increasing RS content. The guide provides specific temperature and time recommendations for optimal results. It also details how the degree of ripeness impacts RS levels in bananas and plantains.
Download the PDF for detailed charts outlining RS content per 100g for each tuber and root vegetable, alongside delicious recipe ideas to incorporate them into your diet effectively.
Green Bananas (Underripe)
Our resistant starch foods list PDF dedicates a section to green, or underripe, bananas as a prime source of RS2. Unlike their yellow counterparts, green bananas contain a high proportion of starch that resists digestion in the small intestine, reaching the colon for fermentation. The PDF details precisely why this occurs – the starch granules are physically inaccessible to digestive enzymes.
The downloadable guide provides a chart illustrating the dramatic shift in RS content as bananas ripen, showcasing the significant decrease as they turn yellow and sweet. It also includes practical tips on selecting appropriately green bananas and storage recommendations to preserve their RS levels.
Furthermore, the PDF offers recipe suggestions for incorporating green bananas into smoothies, flour alternatives, and even savory dishes, maximizing your resistant starch intake.
Plantain Flour (Green)
Our comprehensive resistant starch foods list PDF highlights green plantain flour as a potent source of RS2, offering a versatile alternative to wheat flour. Derived from unripe plantains, this flour boasts a remarkably high resistant starch content, contributing significantly to gut health. The PDF explains the unique granular structure of green plantain starch, which resists enzymatic breakdown in the small intestine.
The downloadable resource includes a detailed comparison of nutritional profiles between green plantain flour and other common flours, emphasizing the benefits of increased resistant starch. It also provides guidance on sourcing high-quality green plantain flour and proper storage techniques to maintain its potency.
Moreover, the PDF features a selection of recipes utilizing green plantain flour, ranging from pancakes and breads to thickening agents for soups and sauces, empowering you to easily integrate this RS-rich ingredient into your diet.
Cassava Flour (Green)
Our detailed resistant starch foods list PDF showcases green cassava flour as a valuable addition to a gut-friendly diet, primarily due to its high RS2 content. Sourced from unripe cassava roots, this flour presents a gluten-free alternative with substantial resistant starch benefits. The PDF details how the unique starch composition of green cassava resists digestion in the small intestine, reaching the colon for fermentation.
The downloadable resource provides a comparative analysis of cassava flour’s nutritional value against other flours, highlighting its superior resistant starch profile. It also offers practical advice on selecting and storing green cassava flour to preserve its beneficial properties.
Furthermore, the PDF includes a curated collection of recipes incorporating green cassava flour, from baked goods to savory dishes, making it simple to increase your resistant starch intake. It emphasizes that cooking can reduce RS content.
Potatoes (Cooked & Cooled)
Our comprehensive resistant starch foods list PDF highlights cooked and cooled potatoes as a surprisingly potent source of RS3, formed during the cooling process. The PDF explains how retrogradation—the recrystallization of starch molecules—occurs when cooked potatoes are chilled, creating resistant starch inaccessible to digestive enzymes; This process significantly boosts the fiber content and gut health benefits.
The downloadable resource details optimal cooking and cooling methods to maximize RS3 formation, recommending boiling followed by refrigeration for at least several hours. It also provides a comparative chart illustrating the RS content variations based on potato type and preparation techniques.
Furthermore, the PDF includes practical tips on incorporating cooled potatoes into meals, emphasizing that reheating may diminish some of the resistant starch. It’s a simple, accessible way to enhance your dietary fiber intake.
Sweet Potatoes (Cooked & Cooled)
Our detailed resistant starch foods list PDF showcases cooked and cooled sweet potatoes as a valuable source of resistant starch, particularly RS3. Similar to white potatoes, the cooling process induces retrogradation, transforming digestible starches into resistant forms that nourish gut bacteria. The PDF clarifies that this transformation isn’t about the sweet potato type, but the temperature change.
The downloadable resource provides specific guidance on maximizing RS3 content, recommending thorough cooking followed by rapid chilling. It also details how different cooking methods—boiling, baking, steaming—impact the final resistant starch levels.
The PDF further offers creative recipe ideas incorporating cooled sweet potatoes, emphasizing their versatility and nutritional benefits. It’s a delicious and easy way to boost your fiber intake and support a healthy microbiome.
Processed Foods with Added Resistant Starch
Our comprehensive resistant starch foods list PDF highlights how processed foods can be surprisingly beneficial sources of RS, specifically RS3 and RS4, through intentional addition. These aren’t naturally occurring but are incorporated during manufacturing to enhance fiber content and improve gut health benefits.
The PDF details high-amylose corn starch, a key ingredient often used to boost RS levels in various products. It also explains modified food starches, detailing how they’re engineered to resist digestion in the small intestine, reaching the colon for fermentation.
The downloadable resource provides a guide to identifying products containing added resistant starch by carefully reviewing ingredient lists. It also includes a cautionary note about potential digestive discomfort if consumed in excessive amounts, advising gradual introduction into the diet.
High-Amylose Corn Starch
Our detailed resistant starch foods list PDF dedicates a section to high-amylose corn starch (HACS), a potent source of RS3. Unlike regular corn starch, HACS possesses a significantly higher proportion of amylose, the starch component resistant to enzymatic digestion. This resistance allows it to pass through the small intestine intact, delivering substantial prebiotic benefits in the large intestine.
The PDF explains how HACS is often used as a functional food ingredient, added to products like cereals, baked goods, and even confectionery to increase their resistant starch content. It details how the granular structure of HACS contributes to its resistance, requiring specific processing methods to unlock its full potential.
Furthermore, the resource provides guidance on incorporating HACS into your diet, suggesting starting with small amounts to minimize potential gastrointestinal side effects. It also highlights the importance of proper hydration when increasing HACS intake.
Modified Food Starches (RS3 & RS4)
The comprehensive resistant starch foods list PDF thoroughly examines modified food starches, specifically focusing on RS3 and RS4 types. These starches are created through chemical or physical processes that alter the starch structure, enhancing its resistance to digestion. RS3, often found in cooled cooked foods, and RS4, chemically modified, represent significant dietary sources.
Our PDF details how these modifications create a more stable and resistant starch granule, surviving passage through the small intestine. This results in fermentation by gut bacteria, promoting a healthy microbiome. The document lists common food applications, including sauces, dressings, and processed foods where these starches are frequently utilized.
It also clarifies labeling considerations, as “modified food starch” doesn’t always indicate resistant starch content. The PDF encourages consumers to seek products specifically highlighting added resistant starch for optimal benefits.

Maximizing Resistant Starch Intake
Unlock the full potential of resistant starch with our PDF guide, detailing cooking, cooling, and supplementation strategies for optimal gut health benefits.
Cooking & Cooling Methods

Harnessing the power of temperature is crucial for maximizing resistant starch content. Our comprehensive PDF guide details how specific cooking and cooling techniques dramatically influence RS levels in various foods. Generally, cooking starches and then allowing them to cool significantly increases their resistant starch content – a process known as retrogradation.
For example, potatoes and rice experience a substantial boost in RS when cooked and then refrigerated. This is because the cooling process allows starch molecules to recrystallize into a form resistant to digestion. Similarly, legumes like beans and lentils benefit from thorough cooking followed by chilling.
The PDF also provides specific temperature guidelines and recommended cooling times for optimal results; Remember, reheating cooled, RS-rich foods may slightly reduce the resistant starch levels, but they still remain a valuable source of this beneficial fiber. Explore our guide for detailed instructions!
Using Resistant Starch Flours as Replacements
Unlock a simple yet effective strategy to boost your resistant starch intake: incorporating specialized flours into your daily diet. Our detailed PDF guide showcases how to seamlessly substitute conventional flours with options like green banana flour, plantain flour, cassava flour, and potato starch. These alternatives naturally possess higher levels of resistant starch, enhancing the nutritional profile of your meals.
The PDF provides precise substitution ratios for various recipes, ensuring optimal texture and flavor. While utilizing these flours, remember that baking or cooking can diminish some resistant starch content. However, even with slight losses, the overall increase remains significant.
Experiment with partial flour replacements – starting with 25-50% – to gradually acclimate your palate. Download our PDF for a comprehensive list of recipes and practical tips to effortlessly integrate resistant starch flours into your cooking routine!
Supplementation with Resistant Starch
For a convenient boost to your daily resistant starch intake, consider supplementation – a strategy detailed within our comprehensive PDF guide. While prioritizing whole food sources is ideal, supplementation offers a practical solution, especially when dietary adjustments are challenging;
The PDF recommends starting with a small dosage, typically 1-2 teaspoons (5-10 grams) sprinkled onto meals. This minimizes potential digestive discomfort as your gut microbiome adapts. Unmodified high-amylose cornstarch is a commonly used and affordable option, readily available online and in health food stores.
Our PDF emphasizes the importance of gradual introduction and monitoring your body’s response. Download it now for detailed guidelines on dosage, timing, and potential side effects, ensuring a safe and effective supplementation strategy to maximize your gut health benefits!
Resources for a Resistant Starch Foods List PDF
Unlock a wealth of information with our readily available PDF, a curated resource detailing a comprehensive list of resistant starch foods! Download it directly from our website – a link is provided at the end of this article for immediate access.
The PDF isn’t just a list; it’s a practical guide, offering insights into resistant starch types, serving sizes, and preparation methods to maximize benefits. We’ve also included links to reputable scientific studies and articles for further exploration.
Furthermore, our PDF connects you to online communities and forums dedicated to resistant starch and gut health. Explore these resources to share experiences, ask questions, and stay updated on the latest research. Don’t delay – empower your health journey today!
















































































