HEALTHY FOOD · SEPTEMBER 2018
RESISTANT STARCH FIBER OR PROBIOTICS:
How to be Feeding Our Beneficial Gut Bacteria in
Order to Prevent Chronic Health Problems
W
HY DO WE NEED TO
CONSUME FIBER?
The reason is that fiber has
a multitude of health benefits. The
more fiber one consumes directly
correlates with lower risks of chronic
health problems like cardiovascular
disease, certain types of cancer, allergies,
diabetes, and many gastrointestinal
problems. Many fresh fruits and
vegetables contain large amounts of
fiber as well as important carbohydrates,
vitamins, antioxidants, phytochemicals,
minerals, and anti-inflammatory agents.
SO, WHAT IS FIBER?
Fiber, also known as roughage, is the
indigestible part of a plant. Unlike
digestible foods, it doesn’t undergo the
normal digestion process, resulting in
various health benefits for the body.
Fiber is both soluble, which means it
dissolves in water, and insoluble, which
means it doesn’t dissolve in water. That
being said, not all fiber is considered
equal. Many scientific studies indicate
that resistant starch, a fiber that resists
normal digestion and slowly ferments in
the large intestine, helps prevent health
problems and chronic diseases.
RESISTANT STARCH DEFINED
It is called resistant starch because it
resists normal digestion that occurs
with most of the carbohydrates, made in
the stomach and small intestine, and it
reaches the large intestine intact.
Because it isn't digested normally, this
starch is slowly fermented throughout
the large intestine. It serves as food to
the good bacteria, which is in charge of
digesting food and, in turn, providing
benefits to us with bioproducts of this
process. This natural prebiotic selectively
stimulates the growth of beneficial
bacteria in our flora and inhibits the
development of pathogenic bacteria. As
a consequence, it also strengthens our
immune system.
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THE BENEFITS OF
RESISTANT STARCH
Improves gut health by
reducing the symptoms of
constipation, gas, diarrhea,
etc.
Improves mineral absorption
Increases feeling of satiety
and keeps you feeling
satisfied longer
Prevents allergies and asthma
Helps prevent metabolic
syndrome (cardiovascular
problems; diabetes and
obesity)
Decreases glucose levels in
the blood
Production of fatty acids
36 HEALTHY MAGAZINE
WHERE TO FIND
RESISTANT STARCH
It can be found in foods like boiled
potatoes, lentils, beans, and rice. It
can also be found in some underripe
fruits such as bananas, papayas, and
mangoes. When these fruits are green,
they are rich in this starch. They have
low amounts of sugar and a higher
concentration of minerals and vitamins
than when they are ripe.
A great way to get the proper amount
of resistant starch is to include green
banana biomass. Our recommendation
is not to eat the green banana outright
because it’s not appetizing in that state;
however, it can be broken down and
included in recipes to make it more
palatable.
You can start including resistant starch
by introducing it to your diet slowly.
Doing so will help you avoid unwanted
or troublesome symptoms like gas and
bloating, or perhaps, pain. Keep in mind
that a change in diet will also include
changes in gut microbiota. Expect gas
and bloating until your flora adapts. It’s
ideal to vary and rotate two or three
resistant starch foods. Follow the daily
recommended dose of between and 15
and 30 grams a day.
By Elianni Gaio