What Is Resistant Starch?

Many of us have the preconceived notion that carbs are bad for us. However, this is only true if you consume too many processed carbohydrates. White bread and sugary candies can be full of harmful sugars that your body may reject.

A new study suggests that a unique type of carbohydrate fiber can help maintain weight and support the gut: Resistant Starch.

What is resistant starch?

Resistant starch is a fiber found in many foods that is resistant to digestion. Even though we can’t digest it, our bacteria can - and increasing your intake of resistant starch may lead to a more diverse gut microbiome by fueling our good bacteria. There are four types of resistant starch:

  • Type 1: Type one is found in milled grains and seeds that get stuck in fibrous cell walls, therefore are not digested.
  • Type 2: The second kind of resistant starch is more compact. It is found in unripe bananas and raw potatoes. Because of its structure, they are more difficult for digestive enzymes to break down.
  • Type 3: Type four can be found in foods that are cooked and then cooled. An example of this is rice or potatoes being put in the refrigerator after cooking.
  • Type 4: The final type of resistant starch is a man-made starch that may be chemically modified.

Benefits of Resistant Starch

Ongoing research suggests there are many benefits of including more resistant starch into your diet including:

  • Boosts gut health: Since resistant starch is not broken down when digested, it ferments in your intestine. This helps create more good bacteria which aids in decreasing constipation and cholesterol.
  • Improves insulin sensitivity: Studies have found that people who eat more high-resistant starch have a lower incidence of type 2 diabetes. Resistant starches can improve your body's ability to respond to insulin, which means you'll be able to handle the higher levels of blood sugar with ease and better control cravings for sugary foods.
  • Assists in colon health: The good bacteria that live inside of your large intestine can help turn resistant starch into short-chain fatty acids like butyrate. Butyrate not only provides colon cells with energy and protects them from inflammation, but also reduces the chances of developing colorectal cancer.
  • Aids in weight loss: Adding resistant starch to meals increases feelings of fullness. This is because these starches are harder to digest and take more energy to break down.

Incorporating Resistant Starch Into Your Diet

There are many ways to add these types of starch into your diet. You can try adding these foods into your weekly meal plans:

  • Muesli
  • Green bananas
  • Cooked, chilled potatoes
  • Beans and legumes
  • Overnight oat
  • Corn tortillas

You can also add our Resistant Starch Prebiotic Fiber Blend to your morning smoothie or mix it into room-temperature water!

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Resistant Starch Prebiotic Fiber Blend


Gut Garden's resistant starch prebiotic fiber blend is a mix of raw unmodified potato starch and 4 soluble fiber types. Resistant starch has been shown to work best when paired with a diverse array of other soluble fibers.

Prebiotics are the preferred food source for beneficial bacteria, where they digest and form short chain fatty acids that are responsible for a host of benefits:

  • Weight Loss
  • Reduction in Inflammation
  • Improvement in symptoms of IBS and IBD
  • Balanced blood sugar and improvement in insulin sensitivity
  • Reduction in anxiety and depression
  • Repairs to "leaky gut"
  • Increased absorption of nutrients

Serving size: 1 scoop(17.96g)
Servings per container: 30

 Ingredient Name Amount Per Serving
Calories 60
Total Carbohydrate 15g
Dietary Fiber 3g
Calcium 30mg
Sodium 28mg
Unmodified Potato Starch Powder 12g
(from Umbrella Arum Root Extract)
Arabinogalactan (Larix Laricina) 1.75g
Acacia Senegal Powder 1.25g
Inulin (From Chicory Root Powder) 750mg

Other Ingredients: None

Mix vigorously with at least 8 ounces of water of blend into a smoothie. Start by taking ¼ scoop and gradually increase the dose as tolerated.

Take only as directed. Consume immediately after mixing with liquid as this product will thicken quickly once mixed. If not taken with adequate amounts of fluid, this product may swell in the throat, causing blockage or choking. Avoid use if you have ever had esophageal narrowing or swallowing difficulties. Consult a Healthcare practitioner if pregnant or nursing, taking medication, or have a medical condition. Keep out of reach of children. Store in a cool, dry place after opening.

Q. How long will this bottle last?

A. Each bottle has 30 full servings. However, if you're new to taking prebiotics, we suggest starting with about a quarter serving and working your way up slowly until you can tolerate a full scoop. So depending on your tolerance each bottle should last one month or longer.

Q. How does it taste?

A. This product is unflavored.

Q. Does this come in capsule form?

A. No, only powder form.

Q. Will this product dissolve in hot liquids?

A. The product will dissolve in liquids. However, we don't advise mixing it with a warm beverage because there is evidence that heat will degrade the resistant starch properties.

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