Resistant Starch: Gut, Immune System and Hormones

A spotlight is shining on a fascinating and beneficial component of nutrition called resistant starch. Resistant starch is a type of dietary fiber that, as the name suggests, resists digestion in the small intestine and reaches the colon intact. Some foods are naturally high in resistant starch and other foods can be cooked, then cooled, to increase it.  For example, cooking, then cooling potatoes or rice, causes the food’s starch molecules to be packed more tightly together which makes them more difficult to be broken down.  Unlike other starches, this unique quality brings about a myriad of health benefits.

First, resistant starch serves as a prebiotic, promoting the growth of beneficial bacteria in the gut.  As the starch resists digestion in the small intestine and reaches the colon intact, it becomes an essential substrate for the growth and proliferation of beneficial gut microbes. These microbes, predominantly Bifidobacteria and Lactobacilli, ferment resistant starch, producing short-chain fatty acids like butyrate. Butyrate, in particular, is a crucial energy source for the cells lining the colon, promoting their health and integrity. This symbiotic relationship between resistant starch and gut bacteria not only fosters a thriving microbiome but also contributes to a host of health benefits, including improved immune function, enhanced nutrient absorption, and a reduced risk of inflammation-related conditions. Incorporating resistant starch-rich foods into our diets thus becomes a proactive step toward cultivating a balanced and resilient gut ecosystem, laying the foundation for overall well-being.

Additionally, resistant starch has been linked to improved insulin sensitivity, making it beneficial for those looking to manage blood sugar levels.  The delayed digestion results in a slower release of glucose into the bloodstream after a meal, preventing rapid spikes in blood sugar levels. Lastly, it may aid in weight management by promoting feelings of fullness and reducing overall calorie absorption.

One way to incorporate resistant starch into your diet is by choosing specific foods that are rich in this valuable substance. Legumes, green bananas, and cooked and cooled potatoes are excellent examples. Legumes, such as lentils and chickpeas, are not only great sources of plant-based protein but also pack a punch of resistant starch. Green bananas, before they ripen, are another fantastic option to boost resistant starch intake.

Dr. Clara Tip: Consider a typical meal where you can easily incorporate a resistant starch and remember that a small portion of that food can go a long way to improving digestive health over time.