Resistant Starch – Fuelling The Microboiome
USING RESISTANT STARCH TO FUEL THE MICROBIOME
Resistant starch is a type of fibre and is one of the fuel sources that feeds our amazing microbiome. It gets its name from being resistant to digestion and when it arrives in the large intestine this is where it gets to work. It promotes fermentation of short chain fatty acids, which then promotes the production of a compound called butyrate, which plays a key role in promotion of gut health and general well being
BENEFITS OF RESISTANT STARCH
• promotes intestinal barrier integrity
• Decreases toxin absorption
• Decreases abdominal pain wand IBS symptoms
• Enhances insulin sensitivity
• Upregulates mitochondrial function, therefore it increases metabolism
• Reduces inflammation
• Increases weight loss
Interestingly, the way you prepare starch-containing foods affects their starch content, as cooking or heating destroys most resistant starches. However, you can “recapture” the resistant starch content of some foods by letting them cool after cooking.
Foods high in Resistant Starch
1) COOKED AND COOLED POTATO
If prepared correctly and left to cool, potatoes are a good source of resistant starch.
I like to cook them in bulk and have half a cup of cooled potato in salads. With some herbs and spices they are my favourite. Its important to have them cold as this will contain significant amounts of resistant starch.
2) RAW POTATO STARCH
You can totally step up your resistant starch consumption by having actual potato starch. It is a white powder and is one of the most concentrated sources of resistant starch, with around 72% of the starches in it being resistant. You only need 1-2 tablespoons a day and I like adding it to smoothies and my cooled porridge. Its important not to heat it as this destroys the resistant starch.
3) GREEN BANANAS AND FLOUR
Green bananas are another amazing source of resistant starch and fibre. As bananas ripen, the resistant starch transforms into sugar which makes ripe bananas sweet.
You can also purchase green banana flour to super charge your resistant starch. You can add this one to smoothies too or use in baking.
4) OATS
Oats are one of the most convenient ways to add resistant starch to your diet.
Letting your cooked oats cool for several hours or overnight could increase the resistant starch even further. Then adding some potato starch and green banana flour, you’ll have a very happy microbiome.
5) BEANS AND LEGUMES
Different types of beans can yield varying amounts of resistant starch.
Consider these sources of resistant starch
• Peas
• Lentils
• White beans
A word of Warning
If you are new to resistant starch you need to introduce these foods in very slowly. As the starch ferments in your large intestine this can cause bloating and pain. If you start with a small dose like, ½ teaspoon of potato starch then slowly increase, your microbiome has a chance to make positive changes to deal with the increased food source.
To find out more how I can help you create better health and energy click HERE.
If you are interested in actually testing the health of your microbiome I use the DNA testing UBIOME TEST.
Natalie McGrath
If you are interested book in for a Naturopathic consultation with Perth Naturopath Natalie McGrath and start living the life you deserve. In person and zoom/phone appointments available.
