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v vSoluble Fiber
Ø Found in fresh and dried fruit, oats, peas, beans, barley, seeds, psyllium, some vegetables
Ø Can help lower blood cholesterol and glucose levels
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vInsoluble Fiber
Ø Found in whole wheat flour, wheat germ, unprocessed bran, nuts, many vegetables, whole grain bread and cereals
Ø promotes the movement of material through your digestive system and increases stool bulk
Ø The recommended amount of fiber is 25-38 grams per day.
v vResistant Starch
Ø It is a carbohydrate that is not digested in the small intestine. It passes into the large intestine where it is fermented.
Ø Found in beans, peas, lentils, whole or partially milled grains and seeds, potatoes, under ripe bananas, cooked plantains, barley, corn, brown rice, and oatmeal 
Ø Small amounts of resistant starch are produced by processing and baking of cereal and grain products. Examples are cooked and chilled pasta, cold rice and potato salad.
Ø They are found in many new functional fibers added to processed foods such as inulin, polydextrose, and indigestible dextrins.
Ø Hi-maize is a natural resistant starch made from high amylose corn that is not genetically modified. It is used to replace flour and is increasingly found in breads and pastas. It is available at King Arthur Flour, Ener-G Foods, and Wegman’s Super Pasta. It can be used as a replacement for wheat products required for gluten free diet.
Benefits of Resistant Starch
- Helps prevent constipation
- It is a prebiotic fiber. It encourages the growth of healthy bacteria in the bowel and discourages the growth of harmful bacteria.
- Creates a more acidic environment in the intestine and reduces the production of harmful substances.
- Helps control blood glucose levels and may help to improve insulin resistance in people with type 2 diabetes.
- When added to processed foods they reduce the impact of that food to raise blood glucose.
- Increases absorption of minerals such as calcium.
- They block absorption of potentially toxic or carcinogenic substances
- They increase satiety or the feeling of fullness after a meal and may help in weight loss.
- When resistant starch is present in the diet, dietary fat is used first for energy before it has a chance to be stored as body fat. This may help with weight management.
- When added to food it does not affect taste or texture. It also lowers the calorie content of foods because it provides 2-3 calories per gram compared to 4 calories per gram for other carbohydrate foods.
- Up to 45 grams of fiber from resistant starch can be tolerated without digestive side effects due to its slow fermentation.
- Studies have shown that about 15-20 grams per day of resistant starch provides health benefits.
Note that you will not see “resistant starch” in the ingredient list. Natural resistant starch may be listed as fiber on the nutritional information label. Some resistant starches are labeled as “resistant cornstarch” or “corn starch”, “maltodextrin”, “modified food starch” or “dextrin”.
