Resistant Starch

Resistant starch (RS) is starch that resists digestion in the small intestine and reaches the colon intact — where it's fermented to butyrate (see butyrate.md). RS produces MORE butyrate than any other prebiotic fiber. Four types: RS1 (physically enclosed — whole grains), RS2 (raw granule — raw potato, green banana), RS3 (retrograde — cooled cooked potatoes/rice), RS4 (chemically modified). A 2012 meta-analysis found RS improved insulin sensitivity by 33% and reduced postprandial blood glucose. The 'cool your potatoes' hack works: cooling cooked potatoes/rice for 12-24 hours converts 10-15% of starch to RS3. Dose: 15-30g/day from food or raw potato starch (Bob's Red Mill). --- *Reviewed by the Dose AI Research Team and Clinical Advisory Board* *Last updated: 2026-04-06*