Starch… but not digested?
Resistant starch is a special type of starch that is not broken down in the small intestine like regular starch. Instead, it goes straight to the large intestine, where hundreds of trillions of gut bacteria live.
Here, resistant starch acts as selective food for beneficial bacteria, helping them to grow, develop and produce short-chain fatty acids (especially butyrate), a compound that has anti-inflammatory effects, protects the intestinal mucosa and supports immune enhancement.
There are five types of resistant starch, including those found in beans, nuts, and grains, which are “locked” in plant cell walls and cannot be digested; those found in raw foods like unripe bananas, which have a structure that is difficult to digest; resistant starches that form when starchy foods like potatoes or rice are cooked and then cooled; starches that are chemically modified to become resistant to digestion; and starches that bind to fats, changing their structure and becoming difficult to digest.
Modern medicine is witnessing a dramatic shift in the proactive approach to health: starting with gut health. Accordingly, 70% of the body's immune system resides here. All intestinal disorders - from constipation, bloating, to irritable bowel syndrome (IBS), enteritis... - are related to an imbalance of microflora. And resistant starch is gradually becoming the key to restoring the microflora in a natural, simple, drug-free way.
Constipation is one of the most common digestive problems, affecting quality of life, especially in the elderly, sedentary people and children who do not like to eat fruits and vegetables. Many people rely on laxatives, but the long-term sustainable solution is to improve stool structure and increase intestinal motility through nutrition - especially resistant starch supplementation.
Additionally, irritable bowel syndrome (IBS) is a chronic functional bowel disorder characterized by symptoms such as abdominal pain, bloating, diarrhea, or persistent constipation. Current treatments are limited. Recently, studies have begun to explore the role of resistant starch as a potential prebiotic for IBS patients – with promising results but requiring individualization.
A meta-analysis at the University Campus Bio-Medico di Roma, Italy (2023), in which the authors collected and analyzed published original studies on diet and nutritional measures affecting IBS-C.
The results showed that resistant starch has the potential to positively impact constipation-type IBS by improving the integrity of the intestinal mucosa and increasing the production of butyrate, a compound that is beneficial for gut health. Resistant starch also promotes the growth of beneficial bacteria, such as Bifidobacteria, thereby improving inflammation and constipation in constipation-type IBS patients.
Where does resistant starch come from?
The study, conducted in China from 2013 to 2016, was conducted by a group of students from major medical universities in China. They recruited 37 participants for 8 weeks.
During this time, the group added 40 grams of resistant starch (RS) to their diet each day. The results showed that this group lost an average of 2.8 kg, reduced visceral fat, and improved insulin sensitivity.
Changes in the gut microbiota, particularly an increase in Bifidobacterium adolescentis, were associated with reduced obesity without noted gastrointestinal side effects such as nausea, vomiting, flatulence, increased bowel motility, or changes in bowel frequency.
Continuing is a synthesis study from doctors working at West China Hospital and Sichuan University (2019). Analyzing 14 studies with 926 people.
The conclusion showed that resistant starch improved the HOMA-S% index (reflecting insulin sensitivity), while reducing the HOMA-B index (related to pancreatic beta cell function), reducing LDL cholesterol levels, helping to reduce the HbA1c index, an important index in monitoring long-term blood sugar control.
Resistant starch is not uncommon. You can find it naturally in: green beans, baked/cold boiled sweet potatoes, green bananas, beans, raw oats, some products that have been processed to be rich in resistant starch (soluble powder).
However, an important note: when you first start using it, you should increase the dose slowly, because the intestinal bacteria need time to adapt. A small amount of 5-10g/day is enough to start this "revolution" without causing bloating or flatulence.
We live in a world of junk food, antibiotics, and alcohol, which is silently damaging our guts. Resistant starch, the forgotten starch, is quietly rebuilding our gut microbiome, creating a sustainable foundation for long-term health.
Source: https://baoquangnam.vn/tinh-bot-khang-va-cuoc-cach-mang-tham-lang-trong-duong-ruot-3153760.html
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