The World Health Organization (WHO) recommends that carbohydrates in the diet should mainly come from whole grains, vegetables, fruits and beans instead of free sugar or refined foods.
Some starchy foods are beneficial for the gut because they contain fiber, vitamins, minerals and plant compounds at the same time. Among them, oats, brown rice, barley, whole wheat bread, sweet potatoes, potatoes, corn and beans are noteworthy choices.
Unlike refined starch in pastries, instant noodles, white bread or many processed foods, carbohydrates from whole grains are usually digested slower. Fiber helps increase stool volume, supports bowel movements and contributes to maintaining regular bowel movements.
Studies show that a diet rich in fiber from refined foods such as whole grains, beans, vegetables and fruits is more related to better digestive health.
Fiber not only affects the stool formation process but is also a source of nutrients for many beneficial bacteria in the colon.
Resistant starch can regulate the gut microbiome and promote the production of metabolites that are beneficial for digestive health.
Resistant starch sources can be found in green bananas, beans, oats, whole grains and potatoes or cooked and cooled rice.
Oats and barley contain beta-glucan - a type of soluble fiber that can support the gut microbiome.
Beans such as black beans, red beans, green beans, chicken beans and lentils are rich in starch and provide a lot of fiber and plant protein.
Sweet potatoes are also a suitable choice because they contain carbohydrates, fiber and micronutrients. You should prioritize steaming or boiling instead of deep frying. With rice, you can replace a portion of white rice with brown rice or combine it with whole grains to increase fiber intake.
Although beneficial for digestion, increasing too quickly the amount of beans, whole grains or resistant starch can cause bloating and gasp in some people.
Therefore, you should gradually increase the amount of fiber-rich foods, drink enough water and monitor your body's reactions.
