Resistant starch is a type of carbohydrate that resists digestion in the small intestine and ferments in the large intestine. It acts as a prebiotic, feeding beneficial gut bacteria, which produce short-chain fatty acids like butyrate. This mechanism improves gut barrier integrity, glucose metabolism, insulin sensitivity, and potentially reduces systemic inflammation, all contributing to healthy aging.
Verdict
Effective and safe dietary addition for gut and metabolic health.
HEALTHSPAN IMPACT
High Value
RISK LEVEL
Low
EVIDENCE GRADE
A
MONTHLY COST
$5 - $30
Protocol
- Incorporate 10-40 grams of resistant starch daily from food sources (e.g., green bananas, cooked-then-cooled potatoes/rice, legumes) or supplements, gradually increasing intake to avoid digestive upset.
Flags
- May cause gas, bloating, or discomfort, especially when introduced rapidly or in large quantities.
- Start with low doses and gradually increase to assess tolerance.