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Are plantains, aka a resistant starch, your gut’s best friend or the hidden enemy?

People always ask me about the Plantain, “Is this resistant starch helping or hurting me?”

I’m throwing in my thoughts today.

The Resistant Starch Revolution: Beyond the Hype

The gut health world is buzzing about resistant starch, and for good reason. This unique form of carbohydrate has emerged as a potential game-changer for digestive wellness, with plantains leading the charge as nature’s prebiotic powerhouse.

But here’s what most articles won’t tell you: resistant starch isn’t universally beneficial, and timing is everything when it comes to gut healing.

After working with thousands of clients and conducting extensive research on bio-individuality in nutrition, I’ve discovered that resistant starch’s effects are far more nuanced than the wellness industry suggests.

This guide will equip you with the knowledge to determine whether resistant starch—particularly from plantains—belongs in your healing protocol right now.

What is Resistant Starch?

Resistant Starch is starch and starch degradation products that escape from digestion in the small intestine of healthy individuals.

Resistant starch occurs naturally in foods but is also added to foods by the addition of isolated or manufactured types of resistant starch.

Unlike regular starches that break down into glucose, resistant starch travels intact to your colon, where it becomes food for beneficial bacteria—functioning essentially as a prebiotic fiber.

There are four distinct types of resistant starch:

Type 1 (RS1): Physically inaccessible starch trapped within fibrous cell walls (found in grains, seeds, and legumes)

Type 2 (RS2): Raw starch granules that resist digestion (green bananas, raw potatoes, uncooked plantains)

Type 3 (RS3): Retrograded starch formed when starchy foods are cooked and then cooled (leftover rice, cold potatoes)

Type 4 (RS4): Chemically modified starches (typically found in processed foods)

The Metabolic Magic: What Happens in Your Gut

When resistant starch reaches your colon, beneficial bacteria ferment it into short-chain fatty acids (SCFAs), particularly butyrate, acetate, and propionate. These SCFAs are biological gold for your gut:

• Butyrate serves as the primary fuel source for colonocytes (colon cells), strengthening the intestinal barrier
• Acetate supports liver metabolism and may help regulate appetite
• Propionate influences glucose metabolism and may support immune function

This fermentation process also creates a more acidic environment in the colon, which inhibits pathogenic bacteria while promoting beneficial species like Bifidobacterium and Lactobacillus.

What are Plantains?

Plantains are bananas containing high levels of starch and little sugar, harvested green and widely used as a cooked vegetable in the tropics.

While often confused with bananas, plantains are nutritionally distinct.

Green plantains contain approximately 15-20% resistant starch by weight—significantly higher than most other whole food sources. This makes them one of nature’s most concentrated prebiotic foods.

What is the difference between a plantain and a banana?

Plantains are “usually large, angular and starchy, in contrast to common or “dessert” bananas, which are typically eaten raw and without the peel, usually being smaller, more rounded and sugary; however, there is no formal scientific distinction between plantains and bananas.” (source)

Nutritional Profile of Green Plantains (per 100g):

• Resistant Starch: 15-20g
• Total Fiber: 2.3g
• Potassium: 499mg
• Vitamin B6: 0.3mg
• Vitamin C: 18.4mg
• Magnesium: 37mg

The Ripeness Factor: How Processing Changes Everything

Here’s where it gets interesting: the resistant starch content of plantains changes dramatically based on ripeness and preparation:

• Green (unripe) plantains: Maximum resistant starch content
• Yellow plantains: Moderate resistant starch, increasing simple sugars
• Black (very ripe) plantains: Minimal resistant starch, high simple sugars
• Cooked and cooled plantains: Retrograded starch formation (Type 3 RS)

Plantains and the gut

By now, you have probably heard that plantains, as a resistant starch, are super good for your gut.

They have been called a gut superfood among many other things, and most assume that because they are optimal for many that they are optimal for all.

While they are a Paleo food (plus low-FODMAP) and have a place for gut healing, they should also be used with caution for those who are in early stages of gut healing.

Is This Resistant Starch Helping or Hurting Your Gut

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When it comes to exercising caution with plantains (and resistant starches in general), I think Food Renegade stated it best,

GAPS patients and most who are still in the trenches of healing are advised to wait on all starches. These long-chain sugars can exhaust the enterocyte gut cells that are trying to regenerate, while also feeding invasive pathogens, sabotaging the purpose of the diet.

The Dark Side: When Resistant Starch Becomes Problematic

The SIBO Connection: Why Timing Matters

Small Intestinal Bacterial Overgrowth (SIBO) represents one of the most common scenarios where resistant starch can backfire.

In SIBO, bacteria that should remain in the colon migrate upward into the small intestine.

When resistant starch encounters these displaced bacteria, it can trigger:

• Excessive gas production and bloating
• Abdominal pain and cramping
• Altered bowel movements
• Systemic inflammation

Clinical Insight: Research indicates that up to 78% of IBS patients have underlying SIBO, making resistant starch tolerance a critical diagnostic tool.

The Dysbiosis Dilemma: Feeding the Wrong Crowd

In cases of severe gut dysbiosis, resistant starch can inadvertently feed pathogenic bacteria alongside beneficial species.

This is particularly problematic when:

• Candida overgrowth is present
• Pathogenic bacteria dominate the microbiome
• The gut lining is severely compromised
• Digestive enzyme production is impaired

Enterocyte Exhaustion: The Cellular Perspective

During acute gut healing phases, the enterocytes (intestinal lining cells) are working overtime to regenerate and repair.

The fermentation of resistant starch requires significant cellular energy, potentially exhausting these already-stressed cells and slowing the healing process.

Recipes Using Plantains

Below you will learn about my experience with Plantains, and to prove that I have consumed my fair share (okay thousands likely!) of Plantains, here are the recipes I have created using them:

• Savory Hempseed Flatbread
• Tuna Melt {Gluten, Dairy and Egg Free} 
• Flatbread Basil Baked Chicken (with Red Palm Oil) Sandwich
• AIP Bread (my favorite!)

My Personal Experience

I am able to confidently write about topics like this because I have not only studied thousands of individual foods, gone to school to learn more about bio-individuality (how different foods work with different people from all different backgrounds and with different life circumstances) and worked with so many other women with IBS and IBD, but also I LIVE this day-in, day-out.

When it comes to the gut, you name it, I’ve likely dealt with it, overcome and/or continue to battle with it.

And so I have practiced a lot with Plantains.

In fact, I have made a version of my AIP Bread over 100 times. The bread uses no traditional flours and instead pulls the starch 100% from Plantains.

The verdict?

The only times I have not been able to successfully eat Plantains are those times when my gut is severely inflamed and no matter what I do, nothing helps.

In other words, up until about a year ago, I was in this place.

My SIBO was at its worst, I had an extremely leaky gut and I’d argue that even my Colitis flared from more often than I’d like to admit.

All of these, to prove the points above, meant that I should have remained a GAPS patient, thus eliminating Plantains for that time being (but I chose not to 100%).

Once my SIBO cleared, though, and I began to heal in many other ways, the starchiness of Plantains no longer affected me. 

Practical Implementation: Your Step-by-Step Guide

Assessment Phase: Know Your Starting Point

Diagnostic Considerations:

• Comprehensive stool analysis
• SIBO breath testing (if indicated)
• Food sensitivity testing
• Inflammatory markers (CRP, calprotectin)

Symptom Tracking:

• Daily symptom severity (1-10 scale)
• Bowel movement consistency (Bristol Stool Scale)
• Energy levels and cognitive function
• Sleep quality and mood

Implementation Protocol

Week 1-2: Baseline establishment

• Continue current diet without resistant starch
• Track all symptoms and biomarkers
• Optimize sleep, stress management, and hydration

Week 3-4: Initial introduction

• Add 1 tsp plantain flour to morning smoothie
• Monitor for 48-72 hours between increases
• Document all reactions meticulously

Week 5-8: Gradual escalation

• Increase by 1 tsp every 3-4 days if well-tolerated
• Target: 5-10g daily (approximately 1-2 Tbsp plantain flour)
• Introduce variety (cooked plantains, other RS sources)

Month 2-3: Optimization

• Fine-tune dosing based on symptoms and tolerance
• Experiment with timing (morning vs. evening)
• Add complementary prebiotic foods

Troubleshooting Common Issues

Excessive Gas/Bloating:

• Reduce dosage by 50%
• Consider digestive enzyme support
• Evaluate for underlying SIBO

Worsening Bowel Movements:

• Pause introduction for 1-2 weeks
• Reassess gut healing status
• Consider professional guidance

No Noticeable Benefits:

• Increase duration of trial (6-8 weeks minimum)
• Assess other lifestyle factors
• Consider alternative prebiotic sources

The Bottom Line: Your Personalized Resistant Starch Strategy

Resistant starch, particularly from plantains, represents a powerful tool in the gut health toolkit—but like any tool, its effectiveness depends entirely on proper application.

The key insights from this comprehensive analysis:

For those in acute healing phases: Patience is paramount. Focus on foundational gut repair before introducing challenging prebiotics.

Ready to reintroduce: Start low, go slow, and listen to your body’s feedback above all else.

You’re thriving with resistant starch: Continue optimizing dosage and variety while maintaining awareness of changing needs.

For everyone: Remember that bio-individuality trumps generalized recommendations every time.

Your Turn

When it comes to Plantains (heck, or any food, really) no one will have the exact right answer for you because no one is you with your specific set of heath challenges/life circumstances, and no one will react to foods in the ways you do.

But IF you have IBS or a digestive disease (IBD), I’d love to know if you eat Plantains and if/how you tolerate them?

If you liked this article, you might also enjoy:

1. Why Can’t I Digest Sweet Potatoes
2. Prebiotics vs Probiotics
3. Why Can’t I Digest Eggs?

Xox,
SKH