Quick answer
There isn't just one way to get resistant starch. For most people, the best place to start is with resistant-starch-rich foods such as green bananas, legumes, oats and cooked and cooled potatoes, rice and pasta. If you want an easy and consistent way to add more resistant starch to your diet, a concentrated green banana resistant starch powder is a convenient option.
What is resistant starch?
Resistant starch is a type of starch that passes through your digestive system without being fully broken down, resisting digestion. Instead, it reaches your large intestine where it feeds beneficial gut bacteria, acting more like a prebiotic fibre than an ordinary starch.
Prebiotic fibre is essentially food for the beneficial bacteria living in your gut, helping them grow and support a healthy gut microbiome.
Why is resistant starch good for you?
Because resistant starch reaches the large intestine where it can be fermented by gut bacteria, it has some particularly interesting benefits:
✓ Feeds beneficial gut bacteria and supports a healthy microbiome.
✓ Produces short-chain fatty acids such as butyrate during fermentation — an important fuel source for cells lining the colon.
✓ Supports gut and intestinal health through its interaction with the gut microbiome.
✓ May support healthier blood glucose responses compared with rapidly digested starch.
How can I easily get more resistant starch in my diet?
You can find resistant starch in plenty of everyday wholefoods:
✓ Green or unripe bananas — resistant starch levels are much higher before bananas ripen.
✓ Beans, lentils and chickpeas — an easy addition to everyday meals.
✓ Oats — including overnight oats.
✓ Cook and cool potatoes, rice or pasta — cooling cooked starches can increase their resistant starch content.
✓ Stir green banana resistant starch powder into smoothies, yoghurt or overnight oats.
Eating gluten free? When wheat and whole grains are removed from the diet, fibre and prebiotic intake often drops. For people with coeliac disease or non-coeliac gluten sensitivity, rebuilding fibre diversity after removing wheat can be challenging. Green banana resistant starch offers a naturally gluten-free way to add prebiotic fibre to foods you already eat.Read our guide to Building A Wholefood Gluten Free Pantry→
What is an easy way to supplement resistant starch?
If you want a convenient, concentrated source of resistant starch without relying only on individual foods, a green banana resistant starch powder is an easy addition to your everyday routine.
Natural Evolution GH+ Green Banana Resistant Starch 3-in-1 Multifibre
Made in Australia from green Lady Finger bananas, Natural Evolution GH+ combines soluble, insoluble and fermentable fibre in one easy-to-use powder.
✓ High in prebiotic fibre to nourish beneficial gut bacteria
✓ Supports a healthy gut microbiome and production of short-chain fatty acids including butyrate
✓ No additives or preservatives
✓ Naturally gluten free
How to use it
To preserve its resistant starch benefits, avoid high temperatures and add it to cool or cold foods:
✓ Stir into smoothies
✓ Mix into yoghurt or coconut yoghurt
✓ Add to overnight oats
✓ Blend into raw bliss balls
✓ Stir into cooled foods
Start slowly: Begin with ½–1 teaspoon daily and increase gradually. Adding too much fermentable fibre too quickly may cause bloating while your microbiome adjusts.
Natural Evolution began with a Queensland banana farming family's search for a better use for bananas that didn't meet supermarket cosmetic standards. Discover the Natural Evolution Foods story >
Frequently asked questions
What is the highest source of resistant starch?
There isn't one simple answer because resistant starch levels vary according to the food, variety, ripeness and preparation. Green bananas are naturally rich in resistant starch, while concentrated resistant starch powders provide a convenient source.
Are green bananas high in resistant starch?
Yes. Green, unripe bananas are naturally rich in resistant starch. As bananas ripen, much of their starch is converted into sugars, reducing their resistant starch content.
Does cooling potatoes and rice increase resistant starch?
Yes. Cooking and then cooling starchy foods such as potatoes and rice can increase their resistant starch content.
Is green banana resistant starch the same as green banana flour?
No. Green banana flour is a wholefood flour used for cooking and baking, while green banana resistant starch powder provides a more concentrated source of resistant starch and fibre.
Related Reads
Natural Evolution Foods: From Farm Waste To Functional Food
Discover how a Queensland banana farming family turned surplus green bananas into innovative green banana flour and resistant starch.
How To Build A Wholefood Gluten Free Pantry
Simple ideas for building a more nutritious gluten-free pantry around naturally gluten-free wholefoods.
