Per 3.5 ounces (100 grams) of cooked oatmeal flakes, oats contain approximately 3.6 grams of resistant starch.
Rice is an excellent source of resistant starch, particularly if it is allowed to cool down after it has been cooked.
Whole grains that come from nature can be good sources of fiber, resistant starch, and other nutrients.
Beans, also called legumes, are a great way to get fiber and resistant starch. Most can give you between 1 and 5 grams of resistant starch per serving.
The most concentrated form of resistant starch is potato starch. Try putting 1–2 tablespoons into yogurt or smoothies every day.
The amount of resistant starch found in potatoes can be significantly increased by first cooking them and then letting them cool.
There is a high concentration of resistant starch in green bananas; however, this starch is converted into simple sugars as the bananas ripen.
Cooking and cooling starchy foods increases resistant starch. Pasta, sweet potatoes, and corn tortillas are resistant starch-rich.