7 Foods High in Amylose for Better Gut Health

Amylose is a complex carbohydrate found in plants. Amylose is unique because your body only partially digests and absorbs it, giving it the name “resistant starch.”

Instead of being digested in the small intestine along with other carbs, amylose ferments in the large intestine (the colon) and feeds the gut bacteria there, according to Johns Hopkins University. There are several potential health benefits of eating foods high in amylose, or resistant starch.

Research shows that starch, depending on the plant, is made up of 5 to 35 percent amylose. Read on to learn more about the foods that are highest in amylose — and what the benefits are.

Benefits of Amylose for Gut Health

There are several potential health benefits of eating foods high in amylose, or resistant starch. According to Johns Hopkins University, some of the potential benefits include:

• More diverse and helpful gut microbiome
• Improved blood sugar control
• Increased feeling of fullness
• More regular bowel movements
• Lower cholesterol
• Decreased risk of colon cancer

1. Corn

Corn contains an amylose level of 22 to 30 percent, according to research. But high-amylose corn (also called amylomaize) is a specific breed of corn that's especially high in amylose.

Studies show that amylomaize can contain anywhere between 50 and 90 percent amylose. High-amylose maize can be purchased as a powder and added to baked goods or sprinkled on foods to increase resistant starch in your diet.

2. Rice

Studies show that the amylose level of rice generally falls between 6 and 28 percent. High-amylose rice is considered to be 25 percent amylose or more, according to research.

Rice is high in resistant starch, but the actual amount of amylose present depends on the type of rice and how it's eaten.

For example, research shows that high consumption of white rice may be associated with an increased chance of developing diabetes. But since high-amylose rice is absorbed in the gut more slowly than rice with lower amylose levels, it actually lowers blood glucose levels after eating it.

3. Potatoes

Studies show that amylose levels in potatoes are usually between 17 and 21 percent.

In terms of the potato’s benefits on gut health, research shows that resistant potato starch may increase in total short-chain fatty acids more than other starches, including those derived from corn.

4. Legumes

According to the Harvard T.H. Chan School of Public Health, the total dry weight of fully cooked legumes, like beans, is about 4 to 5 percent resistant starch, regardless of time spent cooking. Cooling cooked legumes in the fridge for up to 24 hours increases resistant starch levels to 5 to 6 percent.

This seemingly low number is actually still between four and five times higher than other foods like white bread or potatoes.

Lentils, like beans, are high in protein as well as carbs including amylose. While the amount of resistant starch in lentils varies depending on the type, research shows that cooked lentils that are smaller have more amylose than larger lentils.

5. Oats

Research shows that the amylose in oat starch ranges from 25 to 29 percent, but does decrease a bit after cooking. With its resistant starch and soluble fiber, whole-grain oats can help lower blood sugar and cholesterol levels.

6. Arrowroot Powder

Arrowroot powder is a nutritious alternative to cornstarch and can be used to thicken foods like jelly, pudding, gravy, and other sauces. You can also use arrowroot powder to coat foods before cooking to help with browning.

Besides its many functions in the kitchen, arrowroot powder is also a great source of amylose. Research shows that arrowroot starch is usually between 20 and 30 percent amylose.

7. Green Bananas

In general, the amylose content for bananas of all kinds can range anywhere from 13.36 to 42.07 grams (g), and research shows that mature green bananas are great suppliers of starch.

Ripe bananas may taste sweeter, but unripe bananas can have anywhere from 27 to 37 g of amylose per about 1/2 cup of banana, research shows. As the bananas ripen, the amylose content decreases to around 14 to 19 g.

Green bananas don't taste nearly as delicious as ripe ones, so try adding them to a smoothie to enjoy the health benefits without the bitter taste.