Resistant StarchResistant starch (RS) is a type of starch which isn’t easily digested and absorbed.
There’s loads of research that suggests resistant starch is great for:
Improving colon health and reducing risk of colon cancer
Increasing metabolism and helping to use fat cells for energy (thereby reducing weight)
Keeping you full
Decreasing inflammation of the gut (great for those with IBD)
Acts as a great pre-biotic (feeds the gut bacteria)
Resistant starch is broken down by the colon during the fermentation process and is converted to short chain fatty acids (SCFA). One of the most important ones is known as Butyric acid – which is used in the treatment of Crohn’s and Ulcerative colitis.
Unfortunately, some people don’t cope with starch very well.
People with any sort of gut flora imbalances or digestive issues might not tolerate RS very well, and could suffer from bloating, pain or other symptoms. And some people have real challenges eating grains, legumes and/or other carb-rich foods. But don't give up! A little bit of gas shouldn't stop you.
What happens then? How do you get enough resistant starch? Try a combination of different resistant starches, or introduce them slowly into your diet. If you have a huge load all of a sudden, your digestive system will freak out.
Here’s a list of some high ranking foods:
Oats (uncooked, so use my bircher muesli)
Cooled, cooked potatoes
Cooled, cooked pasta
Cooled, cooked rice (brown rice in particular)
To get your hands on my Huevos Rancheros recipe, buy my eBook here: BUY BOOK
Just omit the feta cheese (unless you're not doing 5:2, in which case add it because it's so delish. Or if you want something creamy, use skyr, rather than sour cream. This boosts the protein content quite a bit.
Here's my nutrition panel for the Huevos rancheros recipe
Remember it serves two, so this is for one serve, It's about 215 calories, and loaded with 9-11gms of fibre. That's a 3rd of your daily intake requirement.
I'm a lover of fine food, amazing cheese and sharing with people I love.