5 Resistant Starches for Endo

By Rhiannon Stone, APD

Nutrition and diet can play an essential role in the management of endometriosis. While there is no one evidence-based “endo diet” that works for everyone, especially given the varied symptoms we all experience, there are a number of strategies that we can put in place to support overall wellbeing and symptom management. Working with a dietitian with an interest in reproductive health is a great place to start, which is why we’re excited to welcome Rhiannon Stone, an accredited practising dietitian from Balance Nutrition, to the blog to talk about the role of resistant starches for endometriosis.

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Did you know that resistant starches are excellent for endo?
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As given away in the name, resistant starch is a type of fibre that escapes digestion by the small intestine. Like when we eat other types of fibre, resistant starch moves through the gut, into the large intestine and acts as food for our gut bacteria. Due to its slow fermentation rate in the large intestine, it gradually releases its gaseous by-products which is less likely to cause bloating or abdominal pain, a common symptom seen in those suffering from endo. 

Benefits of resistant starches for endometriosis:

  • Acts as an anti-inflammatory agent. 

  • Assist with blood glucose and hunger management.

  • Stimulate blood flow to the colon to assist in bowel regulation.

  • Helps to absorb important minerals such as iron, zinc, calcium and magnesium.

  • Increase nutrient circulation.

  • Help improve immunity as they can influence the production of immune cells and inflammatory compounds in the microbiome.

Accurate statistics surrounding resistant starch intake in adult Australians has yet to be readily available due to limited reliability of current food databases. However, it is believed that women are less likely to achieve their daily 15-20g of resistant starch due to the increased tendency to limit overall daily carbohydrate intake. 

So where to start? Try these 5 resistant starch foods: 

  1. Uncooked oats

  2. Cooked and cooled potatoes, rice or pasta

  3. Banana’s (the greener the better!)

  4. Barley & products containing barley, like some wraps, cluster cereal and bread you can now purchase at the supermarket

  5. Beans and legumes (blackbeans, chickpeas, kidney beans!)


The materials available on or through the website qendo.org.au [‘QENDO’] are an information source only. Information provided by QENDO does not constitute medical advice and should not be relied upon to diagnose or treat any medical condition.To the maximum extent permitted by law, all contributors of QENDO make no statement, representation, or warranty about the quality, accuracy, context, completeness, availability or suitability for any purpose of, and you should not rely on, any materials available on or through the website qendo.org.au. QENDO disclaims, to the maximum extent permitted by law, all responsibility and all liability (including without limitation, liability in negligence) for all expenses, losses, damages and costs you or any other person might incur for any reason including as a result of the materials available on or through this website being in any way inaccurate, out of context, incomplete, unavailable, not up to date or unsuitable for any purpose.

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