I've broadly gathered that eating resistant starch is supposed to be good for the microbiome (increasing desirable bacteria), but suggested intake of resistant starch from various sources seems to revolve around a maximum of 20-30 grams per day. From the little bit that I've gathered, this maximum recommendation seems to probably revolve around the prevention of potential gastrointestinal distress (given that these starches require more of the digestive system) as opposed to broad implications on the microbiome. I'm wondering what the implications might be for the microbiome of eating more resistant starch than the typically suggested maximum of up to 20-30 grams/day. I imagine there is somewhat of a balancing act going on in regards to how resistant starch effects the bacteria (maybe it'd be possible to increase bad bacteria as well?), and that it would probably be ill advised to overdo it, but I'd love to hear a scientific perspective.

I'm a bit confused on resistant starches. I know resistant starch has less calories than regular starch, and I know that resistant starch builds when food is cooked and then completely cooled (as well as when it's totally raw?). So if you have a cooked sweet potato that's cooled, does it have less calories than when it's freshly cooked and hot?

I think I read that here once in a comment, but I am kind of confused on how that works. When I google, I basically just get told that resistant starch has less calories but not much about what actually happens to the caloric content of food during this process.

Also, while Im here - how cool is "fully cooled"? room temp? fridge cold?

The industrial resistant starch Fibersym is 35.1 calories per 100 grams, but this commercial fiber is 336 calories per 100 grams. Why is there such a significant difference in calorie density between these products?

For example, the 1/2 cup of overnight oats I made have a total of 12 carbs. For that serving there’s about 4 grams of resistance starch. So do I subtract 12 from 4, making the total net carbs 8 grams?

I am a type 2 diabetic (last a1c 6.8) on metformin. I had been gearing up to be insulin resistant for a while. Upon diagnosis, I went into fairly hardcore keto and over the past 37 days, I have lost over 20 lbs.

I need bread and I have had good luck with Aunt Millies one carb white. I don't eat it every day, but the resistant tapioca starch it uses seems to make for a decent dough, so I'd like to buy some to experiment with. ADM and Cargill make versions. The standard cassava, tapioca, and expandex types are pretty much non resistant. I'm looking for real deal modified resistant tapioca starch that is 80%+ resistant.

the problem is that ADM and Cargill don't sell it. I'd buy a 50lb bag if I could get it. I got some to play with from Scotty's keto bread mix, but its hella expensive that way and mixed with a bunch of other stuff.

anyone had any luck sourcing straight up resistant tapioca starch in large or small quantities?

I bought resistant starch for my elderly mother to see if it might help with constipation and she tried it for a few days and said she had to stop using it as it made stools harder.

Is that possible? If so, why might that happen?

thanks for any help

Why?

Resistant starch helps settle your bowels out after accidental FODMAP ingestion or a failed reintroduction. More from this blog:

>Another reason resistant starch is seen as having possible health-enhancing qualities has to do with what happens to it when it reaches the large intestine. In the large intestine, resistant starch is fermented by gut bacteria. One result of this fermentation is the release of short-chain fatty acids (SCFAs), most notably one called butyrate. SCFAs, and especially butyrate, are thought to play an important role in colon health, cancer prevention, and reduction of inflammation.
>
>Lastly, resistant starch is thought to play a prebiotic role, increasing the number of helpful bacteria in the gut.

I had an accidental ingestion of onion the other day. Bloating and excess gas all night which caused me to sleep very poorly and experience some morning insomnia. I made some RS rice in the morning and ate it after it had cooled down and my bowels were back to normal that evening.

Also more about the science can be found here:

>With the advances in molecular biology techniques, the association between changes in the gut microbiota and human diseases or disorders is becoming more evident. These health issues include aging (Rehman, 2012), oxidative stress (Qiao et al., 2012), blood pressure and atherosclerosis (Queipo-Ortuño, 2012), diabetes (Wen et al., 2008; Larsen et al., 2010); cancer (Mai et al., 2007), and different other central nervous system disorders (Diaz Heijtz, 2011). By the same token, cocoa was shown to affect the same human disorders that were linked to gut microbiota. Together, these findings could imply that chocolate or cocoa could exert its effect by altering the gut microbiota (Figure ​(Figure1).1).

Recipe:

• 1 cup organic sushi rice
• 1.75 cups water
• Pinch of Himalayan pink salt
• 2 tbsp. grass-fed butter (Kerrygold or similar)
• 1 tsp brown sugar
• 3 tbsp. coconut oil
• 2 tbsp cacao powder

Add all ingredients to the cooker. Cook in the pressure cooker about 20% longer than you normally would for sushi rice. Refrigerate immediately.

Serving:

It can be reheated but must be cooled down first. 24hrs at 4C is recommended. I serve it with lactose free milk and

My blood sugar spiked from 122 to 217 mg/dL after eating 4 "fresh out of the oven" baked potatoes with nothing on them but a little salt.

It is my understanding that cooling the cooked potato will increase resistant starch, which will not spike blood sugar. Is cooling them to room temperature sufficient, or do I need to place them in the fridge? Does the delay time between cooking them and cooling them matter? How long does the starch transformation take?

I'm eating cornflakes as apparently it has some resistant starch in it. What about Cheerios?

Healthline did an article on the benefits of resistant starch here, https://www.healthline.com/nutrition/resistant-starch-101.

However, it does not mention any benefits for mood, so I did my own search and found this study, https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0146406, which stated that they did not find any differences in anxiety levels. Maybe there is a difference is wellbeing in general?

EDIT: I accidentally used the same link twice.

Cook your rice fresh and eat it all.

I saw a video saying that cooking, refrigerating, and reheating things like pasta can increase their resistant starch.

Then I tried searching about it on google and I saw several websites saying that it's true. I read the one from Healthline but didn't really read the one from ncbi because I'm sorry I don't have enough attention span to read it. So they say that it does seem to increase resistant starch.

But then I found another video on youtube, I think he was a doctor too, since they had MD on their name, and said that it was a myth.

So I don't know what to believe, and thought maybe uh...I don't really know, I thought Doctor Mike could help clarify this? >< That is, if Doctor Mike reads this post. :'>

I usually just do cold organic sushi rice with sauerkraut, furikake and soy sauce. It's important that it be cold. Heating it supposedly changes the carbs back to the non-resistant variety, so eat it like a pudding with almond milk if the sauerkraut version is not appealing. Sauerkraut is loaded with lactobacillus though, so I think it's an important part.

Cook white sushi rice as you normally would but add 1 tbsp coconut oil per cup of rice. Add 1 tsp brown sugar if you want the dessert variety.

>So, what about carbs? When you cook coconut oil and rice together, the oil binds to the digestible starch in the rice — that’s the starch that converts to glucose. Once bound with the oil, the digestible starch begins to crystallize, creating another form of starch: the resistant variety.
>
>The researchers found that cooling the rice after cooking it promoted crystallization, leading to a shocking 10 to 15-fold increase in resistant starch compared to normally prepared white rice.[4]

https://www.bulletproof.com/recipes/low-carb/low-carb-carbs-hack-your-rice-with-coconut-oil-recipe/

This will usually calm my bowels down within 12 hours.

I’m starting a Keto Chow-heavy diet for the next eight weeks tomorrow, just did prep for my first three shakes. Anyone have an opinion on adding resistant starch? There’s a lot of diabetes in my family, and I’ve been using it in my pre-workout drinks for a while in hopes of feeding the good bacteria that help control blood sugar.

Thanks, and wish me luck.

How much Butyrate can be produced by our intestines from eating x amount of potato starch?

I'm interested in seeing the effects of raising Butyrate levels in my body. There's mammal studies showing it creates epigenetic changes, increases BDNF, is neuroprotective, antidepressive, enhances memory etc. https://leoandlongevity.com/post/changing-2-of-your-genes-with-sodium-butyrate-my-second-favorite-salt

Edit: This study shows Potato starch was most effective at increasing Butyrate production in people (more in feces) https://mbio.asm.org/content/10/1/e02566-18

They used 28g - 34g (but potato starch isn't pure resistant, 70% resistant so effectively 20g - 24g) -> 63% had a positive butyrate response by +29% on average. the maize group had a lower dose (effective 12g) and didn't get a significant response, makes me think more people would have responded at a higher potato dose too possibly just getting into the effective dose here, and especially with more time (this study was 2 weeks, in pigs it didn't work at 2 weeks but did at 4 weeks).

Looks like it's too varied from person to person to say how much Butyrate you can get from x amount. but 30g - 45g of resistant potato starch for 3 weeks + looks enough to raise it significantly.

Thing is the human studies on resistant starch are very mixed, some show significant reduction of inflammatory markers others none etc.

Curious on benefits for inflammation, skin, general energy and mood disorders. But seems only low amounts of butyrate enter the blood through gut production, maybe supplementing a form that gets taken up into the bloodstream is better than RS. But idk if that's available

Just watched this Food Theory video, and I was wondering why, I might've missed something in the video, I'm not sure, but why?

Hi there, new to this forum and wanted to ask a question. I've tried to add resistant starch to my diet about 4 times now, and everytime within 2-3 days I have strep throat (tonsillitis). This is the only thing I've changed, so it must be the cause, as I haven't had this for around 20 years! Does anyone know why this would happen? I did have SIBO, but got rid of it. Resistant starches used: Green banana flour, potato starch and tapioca starch.

I have read some articles recently about the benefits of resistant starch. I have been thinking about starting to create dishes that use resistant starches. Something I have been wondering though, is exactly what happens when you reheat resistant starches?

Like if I were to make something like potatoes or a pasta and cool it in the fridge overnight, then use the prepped food to make a dish, like even plain old pasta, would reheating the food change the chemical composition and thus losing the desirable properties of resistant starch foods?

I am trying to find out if you can use prepped RS foods in hot meals like a pasta or a lasagna. The alternative of course is to eat the food cold or just make things like cold pasta salads, and potato salads.

I am asking for myself out of curiosity but I know someone who has diabetes and I read it could be helpful to them.

Edit: Ohhh! I just found an article on the good old BBC. Apparently they did a test and found that reheating the pasta actually increased the effect of resistant starch. That is good news!

https://www.bbc.com/news/magazine-29629761

I would still like to know how or why this works as it does. I wonder if any food scientists out there are working on this.

I'm getting conflicting evidence that you have to cook the rice with some kind of oil. I've also read that its not necessary to cook it with added oil and that after just 12 hours of being cooled it becomes starch resistant by itself. Lets say I do have to use oil when cooking it do I have to use cocoanut oil or can I use Extra Virgin Olive oil?

I don't know if this sub is the right place to post this.

I stumbled upon this paper today:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6287689/

I've been looking for a way to decrease H2S in the gut after a very impressive response to the Blautix clinical trial which works in a similar way (but different mechanism). Blautix bacteria metabolize H2S to remove the toxic effect on the gut. Resistant starch acts as a prebiotic and alters the gut microbiome in a way that produces less H2S overall.

Hi-maize is a fairly new food ingredient aimed at adding extra soluble fiber to the western diet. But it seems it may be useful in IBS/SIBO/IBD.

The paper also found that FOS (inulin) reduced H2S by an similarly impressive 82%, however FOS is a potent FODMAP for many people so it would probably not be suitable for our needs.

According to Monash university "Resistant starch is slowly fermented in the large intestine. It differs from FODMAPs due to this slow fermentation rate. FODMAPs are rapidly fermented and result in rapid increases in intestinal gas which, in IBS, can induce symptoms of pain, bloating and discomfort."https://www.monashfodmap.com/blog/dietary-fibre-series-resistant-starch/

Other types of resistant starch such as potato and green banana flour may also be useful, but we have no data on the H2S reducing properties of these as yet. At least not in a way described in the paper I linked above.

Sourcing Hi-Maize in the USA and Australia seems to be fairly easy, it comes in Hi-Maize 100 (pure form) and Hi-Maize 260 (50:50 maize mix). However its not really made it to the UK so much yet. I've contacted the UK branch of the company Ingredion, which seems to produce it worldwide. They do give out 500g samples on request so I'll try my luck and see what happens.

*15/02/21 update: Started on 1/2 a teaspoon once a day in the morning, mixed in with water or juice. This dose caused a lot of gas. I cut back to 1/4 -1/3 teaspoon and this is much more tolerable. I will continue like this until there is no reaction. The target dose is 1 full teaspoon x3 per day (with food).

*17/02/21 Read the paper through again and its not quite a simple as I thought. In order to make sure the resistant starch gets to the distal colon it needs to be taken with an 'insoluble non-starch polysaccharide' (insoluble fiber) such as wheat bran. Only problem is wheat bran is a FODMAP. However Soya, Rice

Does resistant starch in potato chips, frozen fries, rice noodles, gluten-free pasta, etc. bother anyone else?

Postovani ovo vec trazim nekoliko dana ali vlanka mi treba od krompira, Engleski je Resistant Starch from Potatoes, nigde ga ne nadjem pa sam mislio da pitam tu jer mi jako treba a vec danima trazim na inernetu etc.

Hvala lepo.

I'm on keto and can't buy resistant starch. Occasionally I need extra fiber and want to have a variety of it because of constipations...

Long story short, I thought of doing the boiling/cooling method, but can't calculate net carbs because can't find studies that show exactly how much is being converted etc.

If anyone knows of studies that could help me out in this regard, I'd really appreciate it!

Does Minute Rice Basmati Rice (ready in 1 minute) count as a resistant starch?

So the whole "cooling cooked potatoes increases their resistant starch content" phenomenon...is it only potatoes/nightshades that do that nutritionally? Or are there other foods that also experience that nutritional shift?

Sorry if it's a noob question but im very interested in it.

Around 2010 health bloggers started raving about resistant starch for its benefits on colon health and blood sugar control benefits. There are quite a few studies that support this. It doesn't seem to have breached popular culture though, certainly not like avocado, coconut oil and berries. It helped me immensely with IBS and also kidney health. Anyone else have any success stories?

I may have to incorporate this into my diet for health reasons, has anyone had to do the same and how has it affected your ketosis?

TL;DR: Taking resistant starch for 6 months, anxiety reduced to almost nothing. The brand I’m using now is resistant corn starch from Netrition. Bulk 1 pound bag. (I use them because they’re the cheapest option, there may be better deals out there.)

In late December of last year I was reading a couple reviews by some redditors of how beneficial resistant starch had been for them.

I searched on Amazon for a bulk bag of resistant corn starch, and started taking 5-10 grams per day, finally settling on 8 grams. I’ve been using it every day for 6 months now.

The most dramatic effects of supplementing; reduced anxiety.

As in, reduced to a huge degree. Things that may have triggered anxiety in the past, simply do not. My day-to-day anxiety has been drastically diminished. I do not obsessively think, and even when I catch myself in some sort of anxious thought loop, I am able to break out easily.

Not only this but in urgent or threatening situations, that feeling of adrenaline, that “gut punch” is nowhere near what it was. This is a boon for thinking clearly, and with steady hands.

For how cheap it is, unless you have dysbiosis you should give it a shot. At worst, you’re getting some more fiber in your diet.

What is your (anyone's) opinion of resistant starch if you have an opinion?