• Skip to main content
  • Skip to header right navigation
  • Skip to after header navigation
  • Skip to site footer
Wellness Mama®

Wellness Mama®

Simple Answers for Healthier Families

  • About
  • Resources
  • Podcast
  • Blog
    • Beauty
    • Health
    • Mama Wellness
    • Natural Home
    • Natural Remedies
    • Organization
    • Travel
    • Recipes
    • Reviews
  • Shop
  • Health
  • Natural Home
  • Motherhood
  • Natural Remedies
  • Beauty
  • Organization
  • Travel
  • Recipes
  • Reviews

Resistant Starch: Gut Superfood

May 30, 2014 by Katie Wells
resistant-starch-superfood-gut-wellness-mama-main
Table of Contents[Hide][Show]
  • Feed Your Good Bacteria
  • Resistant Starch to the Rescue
  • Health Benefits of Resistant Starch
  • How to Get Resistant Starch in Your Diet
  • Here's an Easier (and Paleo-Friendly) Way to Get It
  • Start Slow and Watch for Reactions
Note from Katie: Resistant Starch has gotten a lot of press lately for its ability to culture beneficial gut bacteria. It is a prebiotic, which complements a probiotic. I invited Genevieve from Mama Natural to tell us more. Enter Genevieve…

We often hear about the importance of probiotics, and rightfully so. They can help improve our digestion, elimination, immune system, and even the look of our skin!

Probiotics are live bacteria and/or yeast that live inside our body. We bring them into our systems via foods, supplements, and soil. This is the good gut flora that everyone is after. But like any living organism, probiotics need to be nourished and supported, which is where prebiotics come in.

Feed Your Good Bacteria

Prebiotics are indigestible substances that pass through our gastrointestinal tract and promote the growth of good bacteria in our lower bowel. They are essentially sugars and fibers, short or long-chain carbohydrates, that act as “food” for our flora.

Foods rich in prebiotics include acacia gum, raw chicory and dandelion leaves, bananas, Jerusalem artichoke, onions, garlic, and leeks. These are great to include in the diet to boost your prebiotic intake.

But when is the last time you had a Jerusalem artichoke? Plus, you need to eat a lot of these foods for a therapeutic benefit. There’s got to be a simpler way.

Resistant Starch to the Rescue

One of the easiest, cheapest and most potent ways to boost your prebiotic intake is through the consumption of resistant starch. Like other prebiotics, this starch passes through the upper digestive tract and stimulates good bacteria growth in the large intestine and colon. Additionally, resistant starch increases fermentation and the production of short-chain fatty acids like butyrate. Why is this important? Well, these acids lower the pH of our bowel, making it less hospitable for nasty pathogens and bad bacteria. Additionally, butyrate is the preferred fuel of the cells that line the colon.

Health Benefits of Resistant Starch

For over three decades, studies have looked at the health benefits of resistant starch in humans and animals, and the results are pretty amazing. Resistant starch has been shown to:

  • Increase absorption of important minerals like calcium and magnesium
  • Decrease absorption of toxic and carcinogenic compounds
  • Affect positive changes in microflora, particularly increasing bifidobacterium
  • Help with insulin sensitivity
  • Lower overall blood glucose levels
  • Increase feelings of satiety

Good stuff, right? So how do we get more of it?

How to Get Resistant Starch in Your Diet

We get resistant starch from the food we eat. The highest sources are raw potatoes, green bananas, green plantains, cooked and cooled potatoes, rice and beans. If you eat grains and beans, think potato salad, cold rice salads, re-heated beans with your eggs, that sort of thing. You can see a detailed list of resistant starch foods in this chart from Free the Animal (PDF).

Most resistant starch studies are based on ingesting 30 grams a day. According to the chart linked above, a 200 gram boiled potato can have up to 9 grams of potato starch. You can boost the starch content by cooking and then cooling potatoes. But still, you’re looking at eating a lot of carbs in order to reach that target amount of resistant starch.

Here’s an Easier (and Paleo-Friendly) Way to Get It

I know that many Wellness Mama readers are paleo/WAPF/real food and don’t eat some of these foods. If that’s the case with you, try this little “hack” devised by some folks on Free The Animal’s Blog instead: Raw potato starch (I like Bob’s Red Mill Potato Starch). Raw potato starch contains approximately 8 grams of resistant starch per tablespoon, and very few “usable’ carbohydrates. This starch doesn’t affect blood sugar levels, as your body doesn’t digest it. Your gut bacteria does.

Raw potato starch is inexpensive and bland in taste, so it’s easy to use. Keep in mind that it has to stay raw, so you don’t want to cook it. It’s best to stir it into cold or lukewarm beverage or add it to uncooked foods.

(Wellness Mama Note: I have personally tried this potato starch and this plantain flour with good results)

Start Slow and Watch for Reactions

Of course, consult with your healthcare provider before beginning any health regimen to determine appropriate dosages and any health risks. It’s also best to start slowly and watch for detox reactions. You may want to start by simply eating more prebiotic foods or cooked and cooled potatoes. Or, you can try adding 1 tsp. of potato starch to your morning smoothie or before bed mixed in kefir or water. Some people find it more effective if they pair it with a probiotic. Slowly build up your dose.

A common reaction to the potato starch is an increase in gas, bloating, and changes in your stool. These symptoms are the result of rearrangements in your bowel bacteria. For most people, these side effects are short lived. If they persist, it is best to stop taking the potato starch and work on boosting your existing good bacteria with probiotics, particularly soil-based ones. Then try incorporating small amounts of the potato starch back in and see how you do. Many people, who consistently include resistant starch in their diet, report improved sleep, dream recall, bowel movements, digestion, blood sugar control and muscle tone. Sounds good to me!

About the author: After battling weight, digestive, and immune system issues for many years, Genevieve, aka Mama Natural, knows firsthand the harmful effects of conventional life. Through a long road of detox, she discovered the healing power of real food and natural living. This transformation spread into every area of her life – physical, emotional, and spiritual. Today, she helps other moms live happier, healthier lives through her popular videos on YouTube, her blog, MamaNatural.com.

Do you work to include resistant starch in your diet? What is your favorite way to get it?

Related Posts

Using Natural and Traditional Medicine to Fix the Microbiome with Dr. Ken Brown96: Using Natural and Traditional Medicine to Fix the Gut Microbiome with Dr. Ken BrownBalanced Hormones, Micronutrients and the Thermo Diet With Christopher Walker388: Balanced Hormones, Micronutrients, and the Thermo Diet With Christopher WalkerWhat Women Need to Know About Heart Health With Dr. Mark Menolascino246: What Women Need to Know About Heart Health With Dr. Mark MenolascinoIs The Pegan Diet the Answer to the Diet Wars With Dr. Mark Hyman420: Is The Pegan Diet the Answer to the Diet Wars With Dr. Mark HymanThe Science of Sustainable Weight Loss with Bright Line Eating95: The Science of Sustainable Weight Loss with Bright LineWhy Everything We Know About Probiotics is Wrong219: Why Everything We Know About Probiotics Is Wrong & How to Stop Leaky Gut With Microbiologist Kiran Krishnan
Category: Health

About Katie Wells

Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama and Co-Founder of Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

  • All Posts
Previous Post: « 5 Terrible Reasons not to Exercise 5 Horrible Exercise Excuses
Next Post: Pakistani Kima Recipe (One Pan Meal) Pakistani Kima Recipe - One Pan 30 Minutes or less »

You May Also Enjoy These Posts...

  • Are shirataki nodles health
    Are Shirataki Noodles Good for You?
  • Fecal Microbiota Transfer
    318: Fecal Microbiota Transfer (FMT) for Gut Health and Autism
  • Leaky Gut, Heartburn and Digestion with Steve Wright
    9: Leaky Gut, Heartburn, & Digestion
  • Food and Mood - how diet affects mental health
    Can Food Affect Your Mental Health?
  • Can probiotics improve your brain
    Can Probiotics Improve Your Brain?
  • Optimizing Gut Health with Just Thrive Health
    327: Optimizing Gut Health to Keep the Immune System Strong With Tina Anderson

Reader Interactions

Discussion (82 Comments)

  1. Sarah

    June 1, 2014 at 1:44 PM

    Thank you for this. I have been upping my safe starches to try to get more resistant starch but didn’t want to go too high on the carbs. I will try the flour and see what happens. I try to look after my gut with homemade sauerkraut and kombucha, and the flour sounds like an easy addition to my regime.

    Reply
  2. jennie

    June 1, 2014 at 12:53 PM

    Please discuss whether or not this would be beneficial for GAPS folks. Thanks 🙂

    Reply
    • Katie - Wellness Mama

      June 3, 2014 at 11:14 PM

      It really depends on the case with GAPS but I’d try plantain after intro and see how the body does

      Reply
  3. Stacey

    June 1, 2014 at 8:19 AM

    We had the same experience with Jerusalem artichokes many years ago! 🙂

    Sadly I can’t do the resistant starch because of a condition I have called small intestin bacterial overgrowth (SIBO). This is where you have too much bacteria in the small intestine. It lives off of the indigestible starches, which I have to avoid. I second your recommendation to take it slow and stop if the gas and bloating continue 🙂

    Reply
  4. Richard Nikoley

    June 1, 2014 at 8:16 AM

    Hi Katie

    Nice write up and thanks for the link!

    Reply
    • Katie - Wellness Mama

      June 1, 2014 at 9:31 PM

      Your welcome!

      Reply
  5. jennie

    May 31, 2014 at 5:43 PM

    We have had great success with the GAPS diet for our son. Please comment on if this is beneficial for the GAPS folks. Thank you. Jennie

    Reply
  6. Kari

    May 31, 2014 at 1:05 PM

    What is the best pre and? probiotic recommended

    Reply
  7. Sara

    May 31, 2014 at 11:09 AM

    I’m starting an auto-immune paleo diet so I have to avoid nightshades. I assume this means I need to avoid potato starch. If I were to try the plantain flour instead, should I just throw a tbs or two in a drink or how do you use it? Is it ok to cook baked goods with it or does that ruin the benefit? Thanks!

    Reply
    • Katie - Wellness Mama

      June 3, 2014 at 11:19 PM

      I just drink in water

      Reply
  8. Maryea

    May 31, 2014 at 5:51 AM

    Wow! This is really interesting. We get a lot of Jerusalem artichokes in our CSA box and they give us the WORST gas. Now I guess I know why–our bowel bacterias are rearranging?

    Reply
  9. Gina

    May 31, 2014 at 12:47 AM

    If you have SIBO would it be better to eradicate that first before using resistant starch? Will it feed pathogenic bacteria as well?

    Reply
    • Katie - Wellness Mama

      June 3, 2014 at 11:21 PM

      Check with a doc to be sure but I personally would get rid of the SIBO first

      Reply
  10. Melina

    May 30, 2014 at 6:02 PM

    Katie. I know you have hashimoto’s. I do too. I’m doing the auto- immune protocol and night shades are a no-no. I’m confused about your recomendation to eat potatoes/ potato starch. Can you say anything about auto- immune and resistant starch?

    Reply
    • Katie - Wellness Mama

      June 3, 2014 at 11:24 PM

      Can you tolerate plantain flour? That is what I am using now…

      Reply
      • Melina

        June 4, 2014 at 12:45 AM

        I’ve never heard of it. Where do you get it?

        Reply
        • Melina

          June 4, 2014 at 12:46 AM

          Also, would tapioca flour work the same way?

          Reply
        • Jamie

          July 17, 2016 at 12:40 PM

          Food for less $3.28

          Reply
    • Paige Ryan

      June 8, 2014 at 9:33 PM

      I have recently added this to my diet with good results. Thank you for the suggestion!

      Reply
    • Marley

      March 3, 2016 at 5:33 PM

      Hi, since the Bob Mill’s potato starch is not made from oragnic potatoes
      and potatoes are one of the “dirty dozen”, is it really that clean to eat?
      Thanks for your reply!

      Reply
      • Pam

        August 23, 2016 at 10:35 PM

        Bob’s Red Mill is a purveyor of non-gmo foods only. I know this because I called them by telephone.

        Reply
      • Kate

        September 20, 2018 at 8:22 PM

        Bob’s Red Mill specifically states on their site under questions and answers that their potato starch is NOT raw. It also lists zero fiber. I’m having a hard time finding actual resistant starch that, due to conflicting claims all over the place, I can trust is RAW potato starch. Bob’s Red Mill is very trustworthy and has quality products, but they state unequivocally that their product is just NOT resistant. Their process removes all the resistant starch. Way too many carbs for diabetics and no beneficial effect. Questions about this are the most common for that product on the site. ?

        Reply
Newer Comments »

Join the Conversation... Cancel reply

Your email address will not be published. Please read the comment policy.

Recipe Rating




About

  • About
  • Sitemap
  • Start Here
  • Comment Policy
  • Affiliate Disclosure
  • Newsletter
  • Full Disclaimer
  • Promo Guidelines
  • Contact
  • Shop

The Blog

  • All Posts
  • Resources
  • Recipes
  • Natural Remedies
  • Beauty
  • Health
  • Natural Home
  • Mama Wellness
  • Organization
  • Travel
  • Podcast
  • Reviews

Copyright © 2022 · Wellness Mama® · All Rights Reserved · Powered by Mai Theme

Stay in the know.

Simple Answers for Healthier Families