The best and most common food sources of Resistant Starch are:
cooked and cooled rice
Cooked and cooled legumes
cooked and cooled potatoes
Unripe (green) bananas
Plantain flour and green banana flour (be mindful that the Resistant starch quality is not the same when these are reheated above 130 degrees) So baking with banana flour will not have the same benefits of just adding a tsp to a smoothie.
TAKE IT SLOW
You definitely don’t want to go from zero to hero with Resistant Starch! If you choose to start including some of these foods into your diet start with SMALL amounts! Some increased gas and bloating is expected as your gut flora changes and adapts BUT you do not want to feel uncomfortable which can be common if you have a a very compromised gut already.
If you do experience discomfort, then like always DECREASE the amount you are having for a few days until your symptoms resolve and then try increasing SLOWLY again.
If you do experience notable GI distress then this could be a really good indication that you have SIBO (small intestinal bacterial overgrowth) or microbial dysbiosis. There are not enough good bacteria for the Resistant starch to fee. In this case you need to take a step back and establish a more balanced gut micro biome through other nourishing food and antimicrobials!