If you have IBS, you’ve probably heard that resistant starch is good for gut health. But you may also wonder: will it help your symptoms, or make them worse?
The connection between resistant starch and IBS isn’t always straightforward. Resistant starch can nourish beneficial gut bacteria and support digestive health, yet foods that ferment in the gut sometimes trigger bloating or discomfort for people with IBS.
So where does resistant starch fit in an IBS-friendly diet?
In this article, I’ll explain what resistant starch is, explore its potential benefits, identify foods that contain resistant starch, and share practical ways people with IBS can include it in their diet while minimizing symptoms.
What is resistant starch?
Resistant starch is a type of starch that literally “resists” digestion by our small intestine. Hence, its name. That’s because it may not be accessible to our digestive enzymes for a few different reasons:
- It is “protected” by a thick plant cell wall (as in some grains and legumes).
- The starch does not have enough exposed area (as in green bananas).
- It is harder to break down (as in starchy foods such as rice or potatoes that are cooked and cooled).
Regardless of the reason why, this type of starch travels to our large intestine (the colon). There, our gut bacteria use it as fuel and ferment it. You may be wondering: isn’t this how FODMAPs work? Will eating resistant starch trigger bloat, distention, or cramps in people with IBS?
Resistant Starch and IBS
Both FODMAPs and resistant starch are fermented by our friendly gut bacteria. However, whereas FODMAPs are rapidly fermented and result in a fast increase in intestinal gas, the fermentation of resistant starch is slow. Consequently, the gas is released slowly and it won’t trigger the bloating, distention and discomfort FODMAPs are famous for.
Although some research (1) has shown that high intakes of resistant starch (over 20 grams per day) can cause bloating in people with IBS, you are unlikely to reach such high amounts if you eat a variety of foods. A 2008 national survey of dietary intakes in the US showed that people, on average, eat about 5 grams of resistant starch per day (2).
Each person will have a different level of tolerability. If you have IBS and have a very sensitive gut you can start with small portion sizes of resistant starch. After a while, as your symptoms improve and your gut bacteria strengthen your tolerability should increase.
Health Benefits of Resistant Starch
So, what’s all the fuss about resistant starch? Why should you include it in your diet?
Resistant starch has several health benefits:
Gut Health
Resistant starch is a prebiotic (3), which means it is literally food for our gut bacteria. If you want to dive deeper into why prebiotics are good for you, I’ve discussed this in more detail in my article: Low FODMAP Prebiotics: Your Secret to A Happy Gut Now.
When our gut bacteria are happy and thriving, they produce helpful substances called short chain fatty acids, which improve the strength of our gut lining (4).
Lower risk of heart disease and diabetes
Resistant starch may contribute to the prevention of chronic diseases like heart disease and diabetes. Why? It can decrease cholesterol and triglyceride levels, and lower the rise in blood sugar after eating (5).
Weight control and satiety
One characteristic of resistant starch is that we don’t completely digest it, so it provides only half the calories of other carbohydrates. Resistant starch can also improve satiety. As a result, foods high in resistant starch can play a role in maintaining a healthy weight.
Foods That Are High in Resistant Starch
Foods that contain resistant starch can be eight high or low-FODMAP.
High-FODMAP foods
- Whole wheat pasta
- Rye bread
- Some types of beans and lentils
You will need to temporarily exclude these while following a low-FODMAP diet.
Low-FODMAP foods
- Canned chickpeas, lentils, cannellini, and red kidney beans
- Cooked buckwheat groats
- Cooked millet
- Cooked and cooled rice (white or brown)
- Cooked and cooled potatoes
- Corn tortillas
- Uncooked oats (try my Chai-Spiced Overnight Oats or Hazelnut Chocolate Balls.)
- Under-ripe bananas
If you have IBS, you may benefit from incorporating these into your diet. These may help you keep your good gut bacteria happy and prevent the decrease in the diversity of gut bacteria that can often happen on a low FODMAP diet. You can check the appropriate portion sizes in the Monash FODMAP App.
What to do if you experience gut symptoms
As mentioned before, some people with IBS can experience bloating after eating food high in resistant starch. If your gut is very sensitive to this type of fiber, however, there is no need to avoid it.
- Experiment with the low-FODMAP foods listed above
- Start with a small amount, for example, half of your usual portion
- Keep eating the only one small portion for a few days before increasing it – this will give your gut a chance to adapt.
- If you tolerate it well, you can gradually increase the portion size or the number of servings per day.
Resistant Starch and IBS: It’s a Wrap!
Resistant starch can play a valuable role in an IBS-friendly diet, but understanding how it interacts with your gut is key. Unlike FODMAPs, resistant starch ferments slowly in the colon, which often makes it easier to tolerate and less likely to trigger bloating or discomfort.
It also provides important health benefits: acting as a prebiotic for gut bacteria, supporting short-chain fatty acid production, improving gut lining health, and potentially aiding in blood sugar control, heart health, and satiety.
Foods like cooked and cooled rice or potatoes, oats, canned legumes, and slightly under-ripe bananas are rich in resistant starch. Start with small portions and gradually increase to see how your gut responds. With patience, resistant starch and IBS can coexist comfortably, supporting both your digestive health and overall well-being.
If your IBS is not allowing you to eat a variety of foods without discomfort, I’d love to help! Get started by clicking on the button below and scheduling your complimentary IBS Clarity Call. We will review your symptoms and history and discuss the best next steps for you! You will come out of this call feeling relieved and hopeful that you can take control of your IBS.
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Published September 8, 2020. Updated March 11, 2026.
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
