Why You Need Resistant Starch Every Day!

 

Have your heard much about a specific type of fibre - resistant starch?! Think of this fibre as the bees-knees to your digestive system. I’d go as far as saying he is one of the most gut healing and gut restorative types of fibre you can eat.

In this post here - I decided to fess up and I explained why probiotics aren’t the magic bullet. I also discussed why prebiotics are in fact more important than probiotics. If you haven’t read this post, please do so, as you’ll get all the background info to help you understand the role of resistant starch! Read here

More than 93% of Aussies don’t eat the recommended intake of veggies per day (which is 5-6 serves) and less than a third of all Aussies eat enough fibre in their diet. What does that mean? There’s a gap in our in our diet, which leaves us open to nutritional deficiencies and the development of dis-ease, such as bloating, diarrhoea, constipation, IBS, headaches, migraines, hormone imbalances, mood imbalances, immune function, autoimmune and chronic disease..

One of the most important prebiotics you can eat is resistant starch.

Resistant Starch:

  • It’s just that. It resists digestion in the stomach & small intestine and is broken down in the large intestine. It’s the main source of fibre that makes it to the large intestines

  • The bacteria living in your gut feeds on resistant starch.

  • When your gut bugs digest resistant starch, they create short-chain fatty acids (SCFA), including butyrate, which is the preferred fuel source for the cells that line your intestines.


    What are SCFAs good for?

  • Aiding digestion

  • Healing the gut wall

  • Reducing inflammation

  • Protecting against bowel cancer

  • Lowering cholesterol levels

  • Supporting insulin levels


    So what should I be eating?

    Resistant starch is found in high fibre foods, such as:

  • Under ripe bananas

  • Potatoes (cooked and cooled)

  • Oats

  • Legumes (beans & lentils)

  • Some grains (rice, quinoa & corn)

    Child: Aim for 15 grams + resistant starch per day

    Adult: Aim for 20 grams + resistant starch per day (it’s estimated that on average, most Aussies consume 3-9 grams of resistant starch per day)

 
HealthOlivia McFadyenfibre, resistant starch, starch, gut health, why you need