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6 foods that improve your gut
Top secrets of carbs
Kos Zharoid
June 15, 2025
Want to lose fat by eating more carbs?
Here’s the catch: you have to let your rice cool and possibly pair it with coconut oil.
It’s weird. It’s science. It works.
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Resistant starch (RS) is a type of starch that our stomach and small intestine don't digest, which means it reaches the colon whole. It works similarly to fiber, promoting the growth of beneficial bacteria in our gut and the production of short-chain fatty acids, which are beneficial for colon health.
Why is this important?
Resistant starch (RS):
reduces cholesterol
prevents obesity
improves the lipid profile
reduces insulin resistance, and prevents type 2 diabetes
enhances fatty acid metabolism
improves gut microbiota
reduces inflammation, and restores connections of the intestinal barrier
Meta-analysis (13 research) has provided evidence that RS supplementation can improve fasting glucose, fasting insulin, insulin resistance and sensitivity, especially for people with diabetes who are overweight or obese.
There are two types of beneficial resistant starch.
RS2 is a type of starch that naturally resists digestion due to its high amylose content. It is found in foods such as raw potatoes, green bananas, and certain legumes.
The present study indicates that RS alleviates intestinal inflammation, mitigates oxidative stress, and prevents associated intestinal barrier damage.
RS3 (Retrograded starch) forms when starchy foods are cooked and then cooled, such as in cooked and chilled pasta, rice, and potatoes. RS3 contributed to the anti-obesity potential of PRS, alleviation of metabolic syndrome, and improvement of intestinal barrier dysfunction.
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RS2 is a type of starch that naturally resists digestion due to its high amylose content. It is found in foods like raw potatoes, green bananas, and some legumes.
The present study indicates that RS alleviates intestinal inflammation, mitigates oxidative stress, and prevents associated intestinal barrier damage.
RS3 (Retrograded starch) forms when starchy foods are cooked and then cooled, such as in cooked and chilled pasta, rice, and potatoes. RS3 contributed to the anti-obesity potential of PRS, alleviation of metabolic syndrome, and improvement of intestinal barrier dysfunction.
Foods rich in resistant starch:
Green Bananas, Green Papaya, Green Mango.
When bananas are still green and unripe, they contain a lot of resistant starch (RS2). As they ripen, this starch turns into sugars; therefore, for a higher resistant starch intake, opt for green bananas.
Green banana flour is wheat- and gluten-free, promoting gut health. Green banana flour is produced by chopping, drying and then grinding unripe bananas. As its popularity grew, so did the recipes that incorporate green banana flour, which range from Hawaiian pineapple chicken pizza to brownies.
When raw flour is used, it has a slight banana-like taste, but once cooked, it develops an earthy flavor that blends well with many dishes. Green banana flour that's made with the peel should be reserved for savory dishes as it has a much stronger flavor. The flour contains little fat and is rich in fiber, potassium, magnesium, and vitamins, much like raw bananas, but with a twist that could be enticing for those who want to cut back on their intake.
The flour is also reportedly helpful in regulating appetite and preventing those who use it from overeating.
A systematic review of 18 studies found that green bananas offer benefits for gastrointestinal health, disease prevention, weight control, and complications related to the kidneys and liver, as well as improved glycemic and insulin metabolism.
Caution is in order, though, as unripe papaya contains latex fluid, which may cause an allergic reaction in some individuals; please be aware of this before trying it. Green papaya is also contraindicated for pregnant women, as it promotes uterine muscle contractions.
Interestingly, unripe mango is an exceptionally rich source of vitamin C. A green (unripe) Langra mango contains as much vitamin C as 35 apples, nine lemons, or three oranges.
Green mango, eaten with salt and honey is used to treat a range of GI problems, including diarrhea, dysentery, piles, morning sickness, indigestion and constipation.
The acids in unripe mango increase bile secretion and act as an intestinal antiseptic. It also helps purify your blood and acts as a liver tonic. Green mango with honey and pepper is used to relieve stomachache due to poor digestion, hives, and jaundice.
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Legumes, such as peas, beans, lentils, and chickpeas, are excellent sources of resistant starch, particularly RS2. They're naturally occurring and beneficial. It is essential to remember that legumes have another side to the coin, which is lectins. These are very harmful to the health of our gut. Therefore, all legumes must be soaked for 8-12 hours before cooking.
To avoid bloating from legumes, start by slowly adding them to your diet. Gradually adding legumes to the diet will help the body adapt and avoid problems with bloating and discomfort.
Cooked and cooled foods:
Foods like potatoes, pasta and rice, when cooked and then cooled, form RS3. Reheating these foods does not significantly decrease their resistant starch content.
Adding resistant starch to your diet can help boost gut health by promoting the growth of beneficial bacteria and increasing the production of short-chain fatty acids. These acids are essential for maintaining the health of your colon and enhancing the function of your immune system.
In another study, cooking traditional nonfortified rice with a teaspoon of coconut oil added to the water and then cooling the rice for 12 hours increased resistant starch tenfold, resulting in a reduction of calories by as much as 60%. The addition of coconut oil was found to be a key strategy here, not just the cooling itself.
Digestive-resistant starches are also considered prebiotics, as they ferment slowly in the large intestine, where they nourish healthy bacteria and help you feel full without bloating or gas. Unlike other starchy foods, they do not cause sugar spikes.
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