Resistant Starch


Resistant starch is a form of starch that cannot be digested in the small bowel. As a result it is a type of fibre. It is found naturally in some foods such as bananas, potatoes, grains, and legumes and is also produced or modified commercially and incorporated into some food products.


Human studies have demonstrated that including foods rich in resistant starch within a meal is useful for controlling blood glucose and there is some evidence that it might help us to feel more full after meals, which could mean we snack less. There is also a lot of interest in potential benefits for gut health.


Here are some meal ideas to help you get more resistant starch into your diet:


  • Banana sandwich made with wholemeal bread

  • Jacket potato with baked beans

  • Mixed bean salad made with cous cous, brown rice, wholewheat pasta or cold potatoes in their skins and plenty of salad vegetables

  • Lentil or chickpea curry served with brown rice and plenty of vegetables

  • Vegetable chilli with kidney beans and sweetcorn

  • Snack on low fat hummus with vegetable sticks




For more detailed information about resistant starch click here.

For more information on the sources used in this text, please contact

Last reviewed June 2014. Revised January 2017. Next review due June 2017.