Resistant starch and the silent revolution in the gut.

When people think of starch, they often associate it with weight gain, high blood sugar, or metabolic diseases. But few realize that among the countless types of starch, there's a "silent hero" quietly revolutionizing the human digestive system: resistant starch.

The products studied contain resistant starch, which is beneficial for gut health.

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 a selective food source for beneficial bacteria, helping them to thrive and produce short-chain fatty acids (especially butyrate), a compound that plays a role in fighting inflammation, protecting the intestinal lining, and supporting immune system enhancement.

Currently, there are five types of resistant starch, including the type found in beans, seeds, and grains, which is "locked" in plant cell walls and therefore indigestible; in raw foods like unripe bananas, which have an indigestible structure; resistant starch formed when starchy foods like potatoes or rice are cooked and then cooled; starch that is chemically modified to become resistant to digestion; and starch that binds to fats, changing its structure and becoming difficult to digest.

Modern medicine is witnessing a dramatic shift in its approach to proactive health: starting with gut health. Accordingly, 70% of the body's immune system resides there. All gut disorders – from constipation and bloating to irritable bowel syndrome (IBS) and inflammatory bowel disease – are linked to an imbalance in the gut microbiome. And resistant starch is gradually becoming the key to restoring the microbiome naturally, simply, and without medication.

Constipation is one of the most common digestive problems, affecting quality of life, especially in older adults, sedentary individuals, and children who dislike fruits and vegetables. Many people rely on laxatives, but the long-term, sustainable solution is to improve stool consistency and increase bowel motility through nutrition – particularly by supplementing with resistant starch.

Furthermore, irritable bowel syndrome (IBS) is a chronic functional bowel disorder with symptoms such as persistent abdominal pain, bloating, diarrhea, or constipation. Current treatment options remain limited. Recently, studies have begun exploring the role of resistant starch as a potential prebiotic for IBS patients – with promising results, but requiring individualization.

A meta-analysis at University Campus Bio-Medico di Roma, Italy (2023), in which the authors collected and analyzed original published studies on diet and nutritional measures affecting IBS-C.

In conclusion, resistant starch has the potential to positively impact constipation-type IBS by improving the integrity of the intestinal mucosa and enhancing the production of butyrate, a compound beneficial for gut health. Resistant starch also promotes the growth of beneficial bacterial strains, such as Bifidobacteria, thereby improving inflammation and constipation in patients with constipation-type IBS.

Where does resistant starch come from?

The study, conducted in China from 2013 to 2016, was carried out by a group of students from major medical universities in China. They selected 37 participants for 8 weeks.

During this period, the participating group supplemented their diet with 40g of resistant starch (RS) daily. The results showed that the group lost an average of 2.8kg in weight, reduced visceral fat, and improved insulin sensitivity.

Changes in the gut microbiota, particularly an increase in Bifidobacterium adolescentis, have been associated with reduced obesity without reported gastrointestinal side effects such as nausea, vomiting, bloating, increased bowel motility, or changes in bowel frequency.

This is a follow-up study from doctors working at West China Hospital and Sichuan University (2019). It analyzed 14 studies with 926 participants.

In conclusion, resistant starch improves the HOMA-S% index (reflecting insulin sensitivity), while reducing the HOMA-B index (related to pancreatic beta cell function), lowering LDL cholesterol levels, and reducing HbA1c, an important indicator in long-term glycemic control monitoring.

Resistant starch is not uncommon. You can find naturally occurring resistant starch in: green beans, baked/boiled sweet potatoes, green bananas, legumes, raw oats, and some processed products enriched with resistant starch (in soluble powder form).

However, an important note: when first starting, you should increase the dose gradually, as gut bacteria need time to adapt. A small amount of 5-10g/day is enough to kickstart this "revolution" without causing bloating or gas.

We live surrounded by fast food, antibiotics, and alcoholic beverages, silently damaging our gut. Resistant starch—a seemingly forgotten type of starch—is quietly rebuilding the gut microbiome, creating a solid foundation for long-term health.

Source: https://baoquangnam.vn/tinh-bot-khang-va-cuoc-cach-mang-tham-lang-trong-duong-ruot-3153760.html