Data indicates that RS is safe and well tolerated up to about 40-45 grams per day. Consuming more than this might result in diarrhea and bloating, since high amounts can overwhelm the fermenting ability of our colonic bacteria.
How we respond to RS varies by the type. One might notice more side effects when consuming RS3 (versus RS1, RS2, RS4). Our ability to ferment RS can increase over time, making it possible to adapt to a higher RS intake.
RS seems to be tolerated best when:
It’s in solid food form (rather than liquid)
It’s consumed as part of a mixed meal (rather than alone)
Consumption is increased gradually over time (rather than a lot at once)
Here’s an idea how much RS is found in food. Note: these are average values and will vary.
Resistant starch in food
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