Foods High in Amylose for Better Gut Health

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 John Hopkins University.

  • 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

The Difference Between Amylose and Amylopectin

Amylose and amylopectin are both found in starch but have different roles. Amylose is a long, straight chain that resists digestion in the small intestine; it then makes its way to the colon where it ferments and feeds the good bacteria, helping improve the gut microbiome.

All plants have varying amounts of amylose and/or amylopectin in them, but as a general rule, they contain more amylopectin. Depending on the plant, the starch is made up of 20 to 25 percent amylose and 70 to 75 percent amylopectin, per the John Innes Centre.

1. Corn

High-amylose corn (also called amylomaize) is a specific breed of corn that's especially high in amylose — it can contain 50 to 94 percent amylose, according to Purdue University.

2. Rice

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

  • Waxy: 0 to 2% amylose
  • Low: 10 to 20% amylose
  • Intermediate: 20 to 25% amylose
  • High: Over 25% amylose

3. Quinoa

Quinoa is high in protein and gluten-free, but it can also be a great source of amylose.

4. Potatoes

Potatoes harvested early in the season are sold as "baby" potatoes. Besides being cute, these immature spuds have higher amylose content than their bigger siblings.

5. Beans

Dry beans are 20 to 30 percent amylose, but you won't be eating that much resistant starch once you cook them.

Like other foods, cooking beans decreases the resistant starch down to around 4 to 5 percent of their weight, per the Harvard T.H Chan School of Public Health. Cooling the beans increases the amylose to 5 to 6 percent.

Beans are also a great source of fiber, another non-digestible carbohydrate. Fiber helps to lower cholesterol, regulate blood sugar, relieve constipation and is linked to lowe rates of some cancers, according to the Cleveland Clinic.

6. Lentils

Lentils also help fill in other nutrition blanks if following a plant-based diet: A 1/2 cup of cooked lentils is a good source of iron, zinc, thiamin and an excellent source of folate, providing 45 percent of your daily value. Try them in these high-protein lentil recipes.

7. Oats

Try the healthy carb in these tasty overnight oats recipes.

8. Arrowroot Powder

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

9. Green Bananas

With more starch and less sugar, green bananas are better for your blood sugar levels. The glycemic index (GI) of an underripe green banana is 30, while the GI of an all-yellow ripe banana is 51.

Read more on: livestrong