Resistant starch is starch that is resistant to digestion and functions like a soluble, fermentable fiber. The starch goes through the small intestine undigested and reaches the colon where it feeds the friendly gut bacteria. Resistant starch improves both the type of friendly bacteria in the gut as well as the number of friendly bacteria.
Resistant starch has many health benefits including:
- Improved insulin sensitivity
- Lower blood sugar levels
- Reduced appetite
- Improved digestion
- Stimulate blood flow to the colon
- Improve absorption of minerals
- Inhibit growth of pathogenic bacteria
- Prevent absorption of carcinogenic compounds
- Improves blood fats
- Improve hydration
- Improve immunity
- Help heal a leaky gut
There are four different types of resistant starch:
- Grains, seeds and legumes
- Raw potatoes and green bananas
- Starchy food like rice and potatoes that are cooked then cooled
- Man-made via chemical process
In the gut, the resistant starch forms short-chain fatty acids, mostly butyrate, which is the preferred fuel of the cells that line the colon. Resistant starch can improve digestive disorders such as ulcerative colitis and Crohn’s disease. It can reduce the PH level in gut, which can lower inflammation leading to a lower the risk of colon cancer.
Twenty grams a day of resistant starch is considered optimal. Most people find it easiest to drink potato starch to include the full amount to their diet. Here’s an affiliate link to Bob’s Potato Starch on Amazon:
To learn more about resistant starch, check out the video below by Dr Becky Gillaspy: