Resistant Starch: The Secret Ingredient for a Healthy Gut
As huge gut health proponents over here, we’re constantly looking for ways to support our digestive system. So, I wanted to share a favorite topic that doesn't get enough airtime but is seriously amazing for your gut: resistant starch. This hidden gem can truly transform your gut health and support many other systems in your body. And the best part? It's super easy to weave into your daily meals, so it can be a powerful addition to anyone’s diet.
Honestly, I wish I had understood its power so much sooner in life. It has become a tool in my family’s wellness toolbox that we consistently use.
So, let’s get into it. Your gut will be so grateful!
What is Resistant Starch?
Resistant starch is a type of carbohydrate that resists digestion in the small intestine (hence its name). This means that it passes through to the large intestine relatively intact. In the large intestine, it acts as a prebiotic, becoming a feast for the beneficial bacteria that reside there.
But here's the cool part: we can turn some (but not all) everyday carbs into resistant starches. Specifically, these would be things like rice, potatoes, and oats. How? By cooking them and then cooling them down for several hours – or even better – overnight. This process, called 'retrogradation,' transforms digestible starches into the resistant kind that's harder for our bodies to break down. So, when you eat these cooled foods, your body doesn’t absorb as much glucose (which can help you avoid those blood sugar spikes!) (Chang et al., 2021). The best part? You can reheat these carbs, and they'll still keep their resistant starch magic.
Why Your Gut Adores Resistant Starch
When resistant starch reaches your colon, it gets fermented by your gut bacteria, producing something called short-chain fatty acids (SCFAs) like butyrate (DeMartino & Cockburn, 2020). Butyrate is a super fuel for your gut cells, helping reduce inflammation, keeping your intestinal barrier strong, lowering the risk of colon cancer, and dialing down inflammation. Pretty impressive, right? By feeding and nourishing the beneficial bacteria in the gut, resistant starch promotes a balanced microbiome, which can lead to improved digestion, reduced risk of gut-related disorders, and enhanced nutrient absorption.
But it doesn’t stop there…
The Wide-Ranging Benefits of Resistant Starch
Resistant starch isn't just good for your gut; it has a host of other health benefits. Everything in our body is ultimately intertwined, so other benefits will follow when the gut is tended to.
Blood Sugar Control:
Resistant starch can help lower the absorption of glucose, reducing post-meal blood sugar spikes.
Supports Weight Loss:
Resistant starch can aid in weight control by enhancing satiety and improving insulin sensitivity. Studies have shown a direct connection between SCFAs (the short-chain fatty acids produced when we eat resistant starch) and insulin sensitivity. Insulin plays a pivotal role in fat storage, as it helps move glucose into cells for energy after a meal, keeping excess glucose out of your bloodstream where it can be stored as fat. Enhanced insulin sensitivity means your cells can take in glucose more efficiently (Canfora et al., 2015).
Heart Health Booster:
The SCFAs produced by the fermentation of resistant starch have been linked to lower blood pressure and reduced inflammation, which are key factors in heart health (Rhys-Jones et al., 2021).
Hormone Balance:
Stable blood sugar levels support balanced hormone production and regulation.
Maximizing Resistant Starch in Your Diet
Incorporating more resistant starch into your diet is easier than you might think:
Meal Ideas:
Green Bananas:
Enjoy them as a snack with almond butter, or blend them into a smoothie.
Cooked and Cooled Beans, Lentils and Quinoa:
Try making these in bulk at the beginning of the week to add to nourish bowls or sprinkle on salads.
Jicama Sticks:
A crunchy, refreshing snack or side, perfect with guacamole.
Cooked and Cooled Rice and Potatoes:
When a meal just isn’t the same without these, cooling them for about 12 hours after cooking will significantly reduce their blood sugar impact (however, we still recommend keeping the serving size to around ½ a cup).
Plantains:
Craving a little crunch? You can easily make your own plantain chips by thinly slicing green plantains, tossing them with avocado oil and salt, and baking or air-frying them until crispy.
Overnight Oats:
Try this recipe: Soak ½ cup of gluten-free oats in unsweetened almond milk, add two scoops of Primal Kitchen Collagen Fuel, 1-2 tablespoons of chia and/or flax seeds, and one teaspoon of cinnamon. Mix everything, and let it sit overnight in the fridge.
Consider Supplements:
If you find it challenging to get enough resistant starch from food alone, you might consider supplements like resistant starch powder.
One of our favorites is Bob Red Mill’s Potato Starch. One to three teaspoons daily is enough to make a difference (though starting on the small end and gradually working your way up can be a good approach). Try adding it to smoothies, yogurt, or even water.
Personalizing Your Resistant Starch Intake
Everyone's gut flora is unique, and different types of resistant starch may suit different people, so you’ll want to start with this slowly. Also, adding resistant starch might be something you want to hold off on if you are dealing with SIBO. When making any big change or addition to your diet, it can always be helpful to consult with a nutritionist or health care provider. As gut health specialists, we are always here to help you work through any digestive stress for optimal health.
A Holistic Approach to Gut Health
Incorporating resistant starch into your diet is just one piece of the puzzle. For optimal gut health, focus on regular exercise, exposure to morning sunlight, quality sleep, and a balanced whole-food diet (which we break down into simple habits here). These elements, combined with resistant starch, can significantly enhance your overall well-being.
So, Let’s Remember this…
Resistant starch is a gut health superhero that's easy to sneak into your diet. It’s a powerful ally for gut health, offering benefits that extend to blood sugar control, weight management, heart health, and more. You can start small and think of simple ways to incorporate these into daily life. Your gut will thank you!
Let us know. Will you be experimenting with any resistant starches? We’d love to hear from you!
