Resistant starch may be a key dietary component for gut health. While most starch is broken down and absorbed in the small intestine, resistant starch is in a physical form that resists enzymatic digestion in the small intestine and travels on into the colon where it acts as a “prebiotic” for healthy gut microbes in the large bowel (colon and rectum). Yoghurt and probiotics do not contain the microbes that feed on resistant starch. Resistant starch is found in legumes, whole grains and potatoes. Cooking and cooling starches such as rice, pasta and potatoes raises the resistant starch content, even for refined grains. Under-ripe bananas are also very high in resistant starch. The CSIRO Hungry Microbiome video https://youtube/watch?v=NI3KtR3LoqM uses computer animation to explain how microbes digest resistant starch and produce butyrate, the preferred fuel for the cells that line the colon. Butyrate not only supports the health of these cells but also encourages mutated, potentially cancerous cells to self-destruct. Comparison of colon cancer rates between countries shows a stronger correlation between bowel cancer and starch (and thus resistant starch) than with other forms of dietary fibre. Current research, investigating the use of resistant starch supplements to reduce colon cancer risk reminds us of the metaphor of mopping up around an overflowing sink without turning off the tap – with resistant starch supplements mopping up the cancer risk caused by a diet centred on red meat and other animal protein foods. Resistant starch has many other potential health benefits. It encourages the growth of other beneficial bacteria and bulks up the contents of the colon. It improves blood sugar metabolism and increases satiety. Resistant starch may be part of the reason why a whole foods, plant-based diet prevents, treats and often reverses inflammatory bowel disease (ulcerative colitis and Crohn’s disease). The optimal intake for resistant starch is not known. Australians consume only about 5g per day while the intake in China is 15g per day. A target of at least 20g per day has been suggested by Australian experts. They also note that different types of dietary fibres are more effective in combination than individually for promoting bowel health, so we should not focus solely on resistant starch. A whole foods, plant-based diet consisting of whole grains, tubers, legumes, vegetables and fruits provide a wide range of dietary fibre types, including plenty of resistant starch. The current trend in Australia seems to be to eat less carbohydrates, and hence less resistant starch - whole grains have suffered from doubt created by the Paleo/Atkins movement, potatoes have been labelled as high GI and the misguided quest to eat more animal protein has displaced starches from the diet. Perhaps this reduction in starch and resistant starch intake is driving the apparent epidemic of gut problems, particularly pain, bloating and bowel disturbances. The most popular remedy seems to be a gluten free diet which may reduce FODMAP intake but tends to further reduce the intake of starch and resistant starch. Few people are cured by this approach, which is not surprising, given the importance of resistant starch in maintaining a healthy gut. We encourage you not to get caught in the downward spiral of treating gut problems with a diet that is low in resistant starch. Resistant starch may be essential for your recovery. Resistant starch food values (per 100 g) Potato, steamed, cooled - 6 g Potato, roasted, cooled - 19 g Bananas, green - 38 g Bananas, ripe - 5 g Oats, cooked - 0.2 g Oats, rolled, uncooked - 11 g White beans, cooked/canned - 4 g Lentils, cooked - 3 g Rye bread (Burgen) - 4.7g Barley, pearl, cooked ~ 2g For more information see: wholefoodsplantbasedhealth.au/medical-conditions/gut-health/resistant-starch/
Posted on: Sun, 11 Jan 2015 10:23:18 +0000
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