Why We Eat Resistant Starch for Gut Health. Health benefit and example recipes.
This time around I want to talk about the wellness of your gut flora and the benefits of resistant starch. Sounds exciting, I know! But really, I have a feeling you’ll like this topic.
First off, what the heck is resistant starch?
Resistant starch is “the sum of starch and products of starch degradation not absorbed in the small intestine of healthy individuals.” Instead of being cleaved in twain by our enzymes and absorbed as glucose, resistant starch (RS) travels untouched through the small intestine into the colon, where colonic gut flora metabolize it into short chain fatty acids. Thus, it’s resistant to digestion by the host. Definition Source via Marks Daily Apple
Sounds bad, right? Actually it’s not.
If it can’t break down, it ferments. Remember, certain fermented food is GOOD for us!
If it ferments, then that means it is GOOD food for our GOOD bacteria. Hence, feeding the gut!
Wanna know more?
Resistant starch may also actually help “flush out” the bacteria (according to Mark’s Daily Apple). And when you flush out the bad bacteria, it means more room for GOOD bacteria to heal and repair the gut. This is crucial for those struggling with Celiac, food allergies, leaky gut, and other digestive issues. Plus it can help reduce inflammation in the gut (source )
But not all starches are the same. Let’s take a look at the best resistant starches that feed your gut.
Here are a few of our favorite ways to eat resistant starches.
- potato starch (like Bob Red Mills)- you can add to smoothies for supplement
- green bananas – Why so unripe? Â Well, the more ripe it is, the more it turns into a regular starch versus a resistant starch.
- plantains – bakes then cooled or raw
- cooked-and-cooled potatoes –> cooling these starches turns some of the digestible starches into resistant starches via a process called retrogradation (3).
- cooked-and-cooled-rice
- parboiled rice
- Properly prepared cooked, then-cooled, legumes.
This is why we eat these naturally GLUTEN FREE starches regularly. They worked wonders for my personal gut healing. And when my husband is training heavily, rice cakes (cooked then cooled) become a staple on the bike. Yes, they are energy/calories but they also help keep his gut healthy or healthier.
Are there side effects?
I think this one depends on the person and what their gut flora is like to begin with. If it needs more flora then it might be a little a gassy to begin with, just like eating fermented foods. But as you build up the gut lining and good bacteria, those side effects should disappear. Heck, I can now drink 28 -32 oz of kombucha, eat cold rice, and a kefir smoothie in one day now without any side effects. But… it took little by little increases of these foods to finally get my gut adjusted and (mostly) healed. Make sense?
For more info on resistant starch, check out the sources and articles below:
- Authority Nutrition Resistant starch 101
- US Resistant Starch Research
- JJ Virgin – Resistant Starch and Optimal Health
- Mark’s Daily Apple Resistant Starch Guide
- Update–> I’d also check out this new article by Mark Sisson that backs up another Resistant Starch article on cancer.
Either way, these foods are naturally gluten free and great to add to the diet. But the main reason why resistant starch works so great, is that it functions like soluble/fermentable fiber.
Like all foods, it’s best to test them out and see how they really react to YOUR own body, yes?
Do you eat Resistant starches for gut health?
Cheers,
LC
This was SO interesting! SO what about COLD sweet potatoes? Or quinoa?
I’m not sure quinoa is. I will check on that.actually, it has a very similar protein pattern to gluten, so it can be hard to tolerate for some unless soaked first. White rice and potato are higher in amylose, so when cold after cookig the enzyme passes through the small intestine into the large instestine and acts soluble fiber. A process known as retrogradation…http://en.wikipedia.org/wiki/Resistant_starch
Fascinating, BECAUSE quinoa is actually the ONLY grain I really eat, AT ALL and as someone with Celiac, that’s surprising it’s similar protein patter to gluten! (quinoa is my main grain, next to oats, and the occasional sweet potato) So, now WHITE rice and potato are good? Very interesting, I’ve shied away from both, because I thought they were “simple” carbs! I clearly need to do some research, but all I know if after a sweet potato, sometimes my insides are not super happy with me (hello gurgle city!) .
Interesting stuff, who knew something as simple as cooling your starches could be good for the gut. I know I still have some issues because when I OD on kombucha I feel it, maybe I’ll try cooling some of these foods before eating 🙂
we got into RS a few weeks ago and loved it, but not we took it back out as we weren’t sure how Michelle’s skin was handling it. we believe in them, so we hope one day we can add them back in once we figure out Michelle’s issue
I’m sure you’ve already seen this, but i Chris Kresser talks about certain probiotics affecting skin, etc. http://chriskresser.com/the-gut-skin-connection-how-altered-gut-function-affects-the-skin
yes we have read it, but doesn’t hurt to read it again
I love it when you talk gut health to me 😉 I can’t do unripe bananas, but I love cooled potatoes and rice. Actually, I really need to get around to trying plantains… I keep meaning to, but they intimidate me because they look like badass bananas 😆
I had absolutely NO idea about ANY of this.
Even with all the books I read, you always bring me knew knowledge.
I need to find a starchy starch that works with my stomach! ASAP!
Maybe a little nerdy but I find this fascinating! Based on your list I eat little to no resistant starch. Need to explore this more!
Fab post with great tips! Definitely an area of health that not many people know about but it makes such a difference! 🙂
i agree. I think many fear carbs now, right?
You had me at potatoes and plantains.
This was pretty fascinating, even for those of us with stomachs of steel. Thanks for sharing. I appreciate it.
So interesting I had never heard of this! I need to do more reading and learning now!
This is so cool (as always, Lindsay!). You seriously make me want to go get my nutritionist’s certificate! I had no idea about the cooked and cooled rice and potatoes… is the same true for sweet potatoes? I eat one cold (or half of a big one haha) basically every day… Um also need to make those plantain strips STAT.
yep, sweet potatoes should work too. Although russet is best
This is really great info. I wonder how the starch being cool allows it to be resistant stretch. If it’s already cooked, I would think it’s past that stage.
It’s very interesting indeed. Here’s what happens when cooled http://en.wikipedia.org/wiki/Retrogradation_(starch)
Well them… I just learned a LOT! Thanks friend. You should start doing custom gut health plans. I’m following along as best I can… that gelatin is the shit. Literally. ‘;)
This was super useful! Thanks so much for all the info! When I ran out of probiotics a few months ago I stopped taking them. I finally ordered some more and need to get back in the habit.
Great post, friend! I used to get gassy after drinking kombucha but there was no way I was stopping that delicious bevvy and over time, I’ve definitely built up a tolerance to it just like you described. I’ve heard a lot about resistant starch lately (mostly on the Ben Greenfield podcast I think… I listen to lots so I can’t quite remember) and it’s quite cool how it works. Great job breaking down all the details! 🙂
GREAT POST!!! I just saw a news story on this before I read your post – meaning resistant starches for health! 🙂
This is so fascinating to me. I learn so much from you!! And interesting about the cook then cool factor – I kind of do that naturally since 1) I never get to eat right after preparing, 2) I’m too lazy to heat things up again and 3) our microwave is broken and again too lazy to heat things up properly. haha. I guess I win? 🙂
yep! i like cold leftovers anyways! haha
Ive seen the term floating around a lot but never really understood it! Thanks for sharing!
You rock, and were one of the peeps who helped me realize my tummy issues!
I really had no idea that resistant starches existed – this was so interesting! I never knew that eating potatoes, rice, etc. cold even made a difference in gut health. This has opened up a whole new world for me! I’ve actually never tried to eat rice or potatoes cold (do they have to be cold or just like cooled down?), but I’m willing to give it a shot. I love kombucha and fermented foods but I feel some negative side effects when I do… so I’m guessing my gut isn’t 100%.
i would say the cooler the better. not cold cold, though. ya know?
Thanks for writing this up! I have a background in biology, but since I know nothing about dietetics, I had no idea what resistant starches are. I do try to take care of my gut flora (consume lots of yogurt, kefir, kombucha), so I’ll have to try including more of these in my diet. Hmm…do sushi rolls count as having cooked and cooled rice? 🙂
i say yes to sushi! haha
Such a fantastic overview! I don’t think about incorporating these intentionally (as I’ve not personally dealt with gut issues) but they are all apart of our diet as well. And I find this whole topic so fascinating! We had no idea how badly we would mess up our bodies when processed food entered the picture.
Interesting that many of them have to be cooked then cooled. I definitely don’t eat any of them like that. I do prefer my bananas to be more on the green side.
so much great info, wooohoo. Love continuing to learn how to make the tummy happy
this is such great info! so interesting. need to check out those links and learn a little more! 🙂
I never knew that about cooling the starches first. Interesting!
Intersting post Lindsay, I had no idea! I think it would be a good idea for me to get some of these into my diet. I do not really have any of them right now, apart from the occasional plantain. I guess cooked and cooled potatoes would be easy enough to add in. Thanks for the advice 🙂
interesting! I didn’t know they had to be cooled… whoops
Wow I had no idea that there were different types of starches. that’s really interesting! I’ve had a few digestive issues in the past (although things seem pretty much fine now!) so it’s interesting to learn about this!
I’ve never heard of the term resistant starches BUT I do know the importance of gut health and have a recent love for kombucha so…#win.
oh kombucha! i adore thee!!!
I eat beans often and I always get asked how I’m not so gassy from them. I firmly believe it’s because I have built up the resistance to them making me gassy. Such a great post! You know I love my rice and potatoes. I didn’t know that about them being cooled though. Now, when the boys all fuss at me to hurry up with my pictures of food, I will just tell them that it’s healthier for them to eat dinner cold. 😉
haha yes! tell them you are helping them with their gut. LOL! retrogradation!
Such great info! You are such a good teacher on nutrition..you’d make a great RD on top of everything else!
haha thank you!
interesting! i always learn so much of you! i’d never even heard of resistant starches before!
I never knew this – thanks lady! I love potatoes and rice so this is all the more reason to get them down 🙂
How do you store your cooled rice? Sounds silly but I was always told you have to be careful in cooling rice for food poisoning!?
good question. I make mine in the rice cooker. Then store in a glass container after is cooked. I add a butter or coconut butter as well. But always rinse your rice first before cooking. I think the rice cooker really helps get all the moisture out
I eat these foods all the time, although I didn’t know it was benefiting my gut health. 😉 I have the same question as Tara, though, what is the importance of having it cooled? Thanks for the great info!
Ooh I love this topic! When I first net paleo I didn’t have much resistant starches in my diet and I’ve gradually increased with very good results for digestion! I have heard mixed things regarding the topic but have really only experienced good things so I tend to agree with what mark sisson says.
Lindsay – what is the significance of it being “cooled”? Like room temp? And when you say potatoes…all potatoes? Good information!
Good question!
authoritynutrition.com/resistant-starch-101/
by Kris Gunnars – The cooling turns some of the digestible starches into resistant starches via a process called retrogradation (3).
I’ve never even heard about resistant starches before. So, just to confirm, that’s a white potato? I love white potatoes but have been made to feel like they are not good for you to eat. Please tell me it’s okay. 🙂
yep, it’s okay! i wouldn’t eat 10 a day but a small potato (cooled) with butter or coconut butter is great!
You know I am a big fan of resistant starches, especially cooled potatoes and rice- I’ve actually realised my diet is naturally quite gluten free for the most part- I’ve even branched out trying more gluten free options at restaurants (although gf bread here is VERY hit or miss…no fine line)
hit or miss for sure.. but i think i found a gem of a bread. COme visit, and i’ll share