Resistant starch is a type of carbohydrate found in many grains like pasta and rice, vegetables like potatoes, lentils, beans, unripe bananas, papaya and mangoes. When pasta is cooked and cooled the starch molecules are rearranged, changing the chemical structure. You can’t digest it but your hungry bacteria can!

Gut bacteria ferment resistant starch, and turn it into a fat called butyrate. This is actually great news even though it doesn’t sound it. Starch turning to fat in your gut? Yes! But it’s the hungry bacteria that feast on buyrate not your fat cells. Research shows it can do many more things as well: stimulate blood flow to the colon, help absorb minerals and inhibit the growth of bad bacteria. Resistant starch can also prevent absorption of toxic/carcinogenic compounds, which can protect against bowel cancer.

At Probiotic Foods, we talk a lot about the benefits of dietary fibre for a healthy gut. Probiotic Foods are rich in fermented food fibres that feed your good gut bugs. Just imagine if you also actively change your diet to include more of these resistant starches, what results you might get.

Benefits of eating resistant starch

• Improved feeling of satisfaction and fullness, eat less at meal times
• Better blood sugar control, less insulin required—great for diabetics
• Balanced energy levels
• Better digestion—RS bulks and softens stool, helps regularity
• Can help reduce fat stores as RS feeds bacteria not fat cells

Foods with resistant starch

Probiotic Foods contain fermented fibre from rice, lentils, sweet potato, and seeds rich in RS. RS is high in cooked and cooled potatoes/sweet potatoes, rice, pasta, lentils and beans that have been cooked and cooled including canned beans. Plantains (the less sweet, more starchy sister of the banana) and unripe bananas and other grains like oats and barley are also good sources.To get the most from RS, choose whole, unprocessed sources of carbohydrate such as whole grains, fruits, vegetables, and beans/legumes. RS is best consumed when part of a meal as in cooled and if desired, gently warmed potato, rice or pasta added to a salad. Start to gradually increase the amount you consume and avoid any of the chemically modified, synthetic and commercialized RS products, such as ‘Hi-Maize Resistant Starch’.

Word of warning

If you have an overgrowth of bacteria in your small intestine, like in the case of SIBO (Small Intestinal Bowel Overgrowth), you may be intolerant to starch. Address your gut imbalance with a SIBO diet before adding any extra starch. Also choose your grains carefully according to your intolerances, blood type and natural preference. Check in with your body using our 30 Day Self-Check Questionnaire.

Try this recipe for green papaya/mango wild rice salad and add a sprinkle of Probiotic Foods for a complete gut-loving meal for you and your family.

DISCLAIMER: Medical disclaimer: This blog pro­vides gen­eral infor­ma­tion and dis­cus­sion about gut health and related sub­jects. Whilst every effort is made to present up to date information, the area of gut health and the microbiome are changing constantly. We welcome any comments or suggestions. By reading this blog, you agree not to use this blog as a substitute for medical advice to treat any medical condition in either yourself or others. The author encourages you to consult a health professional before making any health changes, especially any changes related to a specific diagnosis or condition. No information contained in these pages should be relied upon to determine diet, make a medical diagnosis, or determine treatment for a medical condition. The information is not intended to replace a one-on-one relationship with a qualified healthcare professional and is not intended as medical advice. Links to other (‘third party’) web sites are pro­vided to you to expand understanding of the subject and are not an endorsement or rec­om­men­da­tion by the author for the ser­vices, infor­ma­tion, opin­ion or any other con­tent on the site or as an indi­ca­tion of any affil­i­a­tion, spon­sor­ship or endorse­ment of such third party web sites. Your use of other web­sites is sub­ject to the terms of use for such sites. By reading this blog, you agree that you are responsible for your own health decisions. NO information contained in this blog should be used to diagnose, treat, prevent or cure any disease or condition.The contents of these blogs are copyright and available to wholesale partners for free. We encourage you to share with your team and customers on the basis that ‘Probiotic Foods Wholesale Pty Ltd’ is the acknowledged author within the actual media that the blog is reproduced.

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Natural sweeteners include mesquite an ancient Peruvian staple food high in minerals and protein, but low GI. Sweet with a nutty wild flavour that blends well with cacao and cinnamon.

Ingredients

• 2 cups of cashews
• ⅛ tps of coarse Himalayan/macrobiotic salt
• 2 drops of pure vanilla essence
• ½ tsp of cinnamon
• 6 dates (OR use mesquite, cinnamon and coconut sugar if you want to reduce sugar content)
• 1 tbs of organic raisins
• 2 tbs of cacao butter
• 2 tbs of cacao nibs
• 1/2 tsp of Probiotic Foods for Women

Blend the cashews and salt to a fine powder. Add remaining ingredients and process until the mixture resembles fudgy truffles. Enjoy the mediation of slowly rolling about 24 small balls.

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Ingredients (organic and locally sourced where possible)

• 150g macadamia nuts
• 100g almonds
• 50g sesame seeds
• 10g chia seed
• 2 tsp turmeric, ground
• 1g saffron, crushed (optional but delicious)
• 1 tsp cumin, ground
• 1 tsp black pepper, ground
• 1/2 tsp sea salt
• 1/2 tsp ground cinnamon
• 1/4 tsp ground ginger
• ½ tsp Probiotic Foods for Everyone

Toast the nuts and sesame seeds, grind coarsely in a blender. A add the spices and mix together.

Why macadamia nuts? A buttery Australian favourite, macadamia nuts are a rich source of vitamin A, iron, protein, thiamin, riboflavin, niacin, and folates. They also contain moderate amounts of zinc, copper, calcium, phosphorus, potassium, and magnesium.  

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Ingredients

• 1 cup almond meal
• 2 tbs sesame seeds
• 2 tbs flaxseed meal
• ¼ tsp Himalayan salt
• 1 tsp whole coriander seeds, freshly ground
• 1 tsp whole cumin, freshly ground
• 1 egg
• 1 tbs olive oil
• ½ tsp sesame oil
• olive oil, extra
• ½ tsp Probiotic Foods for Gluten and Fructose Intolerant

1. Preheat oven to 180°C.
2. Combine dry ingredients in a mixing bowl.
3. In a separate bowl, whisk together egg, olive oil and sesame oil. Pour into dry ingredients and mix thoroughly until a stiff dough is formed.
4. Place dough between two sheets of baking paper and roll to an even thickness of about 3mm.
5. Carefully transfer paper and dough onto a baking tray. Remove top layer of baking paper.
6. Score the flattened dough into small squares or fingers. Brush with extra olive oil.
7. Bake for around 15 mins or until golden and crispy. Cool on a wire rack, then snap and store.

From It’s All Good by Lynn Preece

Why the inclusion of flaxseeds? The seeds’ high fibre content is beneficial for heart health, and the fact that they are a rich source of omega-3 fatty acids can help lower blood cholesterol and blood pressure. Findings published in the American Journal Of Clinical Nutrition found that the seeds (not the oil) can reduce total and LDL (bad) cholesterol by a significant amount, particularly in post-menopausal women. A study published in the Journal Of Clinical Oncology found that ground flaxseeds slow the growth of prostate cancer tumour. Source: Body and Soul

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Ingredients

• 2 cups of cashews
• 2 spring onions leaves and roots trimmed
• 1 tsp of salt
• 2 tbs of savoury yeast
• Juice of 1 lemon or 2 smaller lemons
• 1 cup of water
• Fresh herbs: tarragon, basil, sage
• 1 tbs of olive oil
• ½ tsp of Probiotic Foods for Everyone

Blend all the ingredients and season to taste. Add more or less water depending on the consistency you want. Keeps refrigerated for 4 days if it lasts!

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Dreamy Chia Ingredients (use organic when possible)

• 1 cup cashews
• ½ cup raspberries
• 2 cups filtered water
• 4-6 fresh dates
• ½ cup of chia seeds
• pinch of Himalayan or sea salt
• ½ teaspoon vanilla powder
• ½ teaspoon of Probiotic Foods Protein Blend

Blend the cashews with berries, dates, water, salt and vanilla. Place the chia seeds into a clean sterilised mason jar and add the cashew raspberry cream. Stir well so no lumps or chia are left at the bottom of the jar. Leave in the fridge for at least an hour to firm up. Serve with sliced banana, fresh berries, coconut and goji berries.

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