Design a short dietary recommendation for a person aiming to increase intake of inulin and resistant starch. Which of the following combinations is most appropriate and why?

Increase fresh-squeezed fruit juices and honey at breakfast because high sugar content guarantees delivery of fermentable inulin and starch to the colon by overwhelming small intestinal absorption.

Use refined white rice cooked hot and served immediately because rapid gelatinization and immediate consumption prevents small intestine digestion and allows intact inulin to bypass absorption into the colon.

Consume extra-lean meats and gelatin-rich broths because proteins and collagen are preferentially converted to resistant starch and inulin during cooking and digestion, delivering them to the colon unchanged.

Add onions and cooked-then-cooled potatoes to meals: onions supply inulin and cooled potatoes increase resistant starch that resists small intestine digestion and reaches the colon for fermentation.