Discover the Gut-Friendly Carb That Supports PCOS Without Sacrificing Flavor
Think all carbs are off-limits with PCOS? Think again! Dive into the world of resistant starch—a unique, digestion-resistant carbohydrate that nourishes your gut, helps stabilize blood sugar, and keeps you feeling full longer. Learn what resistant starch is, why it matters for PCOS, and how to easily add more of it to your meals for better health and happier tastebuds.
Green bananas in a bunch, sliced green bananas in a bowl, and green banana flour in a bowl with a spoon
When you think of carbs, you probably picture pasta, bread, or something your nutrition app or doctor tells you to "limit", especially if you have PCOS. But not all carbs are created equal—and resistant starch is a great example of that. This lesser-known type of carbohydrate skips digestion in your small intestine and heads straight for your colon, where it feeds your good gut bacteria and does some pretty amazing things for your health including:
Supporting stable blood sugar
Building a healthier gut microbiome
Helping you feel full and satisfied after meals longer
Let’s break down what resistant starches are, why they matter for PCOS, and how to get more into your meals.
So… What Is Resistant Starch? 🤔
Unlike regular starches that are broken down into glucose and absorbed in the small intestine, resistant starch passes through untouched and lands in your large intestine, where the real magic happens ✨. There, it ferments and feeds the good gut bacteria—kind of like a buffet for your microbiome 🦠.
That fermentation process produces short-chain fatty acids, which are great for your gut and may even help reduce the risk of colon cancer. These fatty acids are like energy snacks for your colon cells and help crowd out the “bad” bacteria that we don’t want hanging around. This microbiome remodeling can make a HUGE difference in symptoms like bloating, gas, diarrhea/constipation, AND decrease inflammation in the colon which can drive PCOS symptoms.
The Health Benefits Are Pretty Impressive 💥
Resistant starch is basically a wellness multitasker. Here’s why it’s worth adding to your plate:
Blood Sugar Friendly 🩸: Since it doesn’t raise blood glucose, resistant a win for managing insulin-resistant PCOS. A 2020 meta-analysis even found that it lowers fasting blood sugar levels 📉 (1)
Improve Satiety 😋: It increases feelings of fullness and may help reduce post-meal hunger by triggering appetite-suppressing gut hormones. Sort of like a natural GLP-1 agonist
Gut Health Hero 🦸♂️: It helps your good gut bacteria thrive while keeping the bad ones in check, decreasing gas, bloating, constipation and other GI issues
Cholesterol & Constipation 🚽❤️: It may help reduce cholesterol and improve digestion—all without the gassy side effects some fibers bring 💨 (2)
Cancer Fighter 🛡️: Those gut-loving fatty acids could help reduce the risk of colon cancer by supporting a healthy colon environment 🌿
Where to Find Resistant Starch 🛒
You might already have them — here are a few grocery staples that can boost your intake:
🍌 Green bananas and plantains (but not when fully ripe!)
🫘 Beans, peas, and lentils (white beans and lentils are superstars here)
🌾 Whole grains like oats and barley
🍚 Cooked and cooled rice (yep, leftovers are actually healthier here!)
Pro tip: The resistant starch content in foods like rice increases when they’re cooked and then cooled. So, your cold potato salad or overnight oats? Resistant starch gold 🥇.
Recipes to Try 🥗
Need some inspiration? Try this hearty Colorful Lentil Salad, some Strawberry Yogurt Overnight Oats, or one of the multiple recipes on my Resistant Starch Pinterest board. Not only are they all packed with flavor, but they’re full of resistant starch and fiber to keep your gut (and your tastebuds) happy 😋.
The Bottom Line 🌱
Resistant starches might not be the most talked-about nutrient out there, but they deserve a spot on your plate 🍽️. It’s a quiet powerhouse that supports blood sugar balance, weight management, gut health, and even disease prevention. So next time you’re meal planning, don’t resist—embrace the resistant starch 🙌.
Ready to take control of your PCOS and feel your best? I’d love to help you create a personalized plan that fits your lifestyle—no carb fear required! Click here to apply for a free intro call and let’s start your journey to balanced hormones, better gut health, and lasting wellness together ✨
References
Xiong, K., et al. "Effects of Resistant Starch on Glycaemic Control: A Systematic Review and Meta-Analysis." British Journal of Nutrition, 2021, doi:10.1017/S0007114520004835.
Yuan, H. C., et al. “Meta‑analysis Indicates That Resistant Starch Lowers Serum Total Cholesterol and Low‐Density Cholesterol.” Nutrition Research, vol. 54, June 2018, pp. 1–11.