Health

Gut Health Experts Reveal Why This One Simple Food Could Change Your Digestion Forever

Published on June 4, 2025

Health and nutrition experts from ZOE are drawing attention to a humble nutrient that doesn’t often get the spotlight but is actually a big deal for your gut microbes – resistant starch. While carbs like bread, pasta and potatoes often get demonized or praised depending on your fitness goals, resistant starch is a bit of a different beast altogether.

ZOE’s team explained that resistant starch behaves in a way that sets it apart. “Resistance starch resists digestion in the small intestine, so it reaches your gut intact where it feeds beneficial microbes and supports digestion, blood sugar balance and fullness after eating.” In other words, it skips the early stages of digestion and heads straight for your gut, where the good bacteria are ready to throw a party, reported Surrey Live.

You might be surprised to learn where you can find it. Sure, it’s in things like green bananas and potatoes that have been cooked and cooled, but canned beans – like the good old butter bean – are a standout source. ZOE’s experts made it clear: “Pre-cooked beans are one of the simplest and most powerful ingredients for your gut.” Not only are they full of resistant starch, but they’re also packed with both soluble and insoluble fibre, giving your digestive system and blood sugar levels some extra support while nourishing your gut bacteria.

It doesn’t stop there. Once resistant starch hits your large intestine, it gets fermented into short-chain fatty acids. These help reduce inflammation and strengthen your gut lining. Plus, resistant starch works like a prebiotic, fuelling the growth of beneficial bacteria that are key to keeping your immune system in good shape.

To help people get more of this gut-loving ingredient into their diets, ZOE shared a quick and easy recipe for a lemon butter bean dish that’s rich in resistant starch and takes just around 10 minutes to throw together. Judging by the reaction in the comments, it’s already a hit, with people eager to give it a go. Even ZOE’s founder, Professor Tim Spector, gave it a thumbs-up, calling it “delicious”.

Professor Spector has previously shared a clever trick for turning everyday carbs into a healthier version of themselves. Freezing loaves of bread, he says, kicks off a process that turns some of the starch into resistant starch, helping to reduce blood sugar spikes and giving your gut a bit of a boost. “Sliced and stored in the freezer, it won’t go stale, and the starch converts to resistant starch, which may slow blood sugar spikes and support your gut health,” he explained.

He also pointed out that we shouldn’t be too quick to dismiss frozen or canned food. “Some of the healthiest foods can be frozen foods,” he said. “This idea that it has to be fresh and is going to be expensive is wrong. Peas and green beans, spinach when frozen – it has all the nutrients – sometimes even more than the fresh stuff because by the time the fresh one’s got to you, wherever you are living, it won’t be as fresh. The frozen stuff is often better. Tinned beans and things are sometimes better than the dried ones.”