Australians love fibre and have one of the highest intakes in the world, but our bowel cancer rates still remain high. This sparks the question of quality vs. quantity – are we getting the right fibre?
When considering fibre into our diet, most think of soluble (seeds, beans) and insoluble (nuts, grains) – but we often forget about the ‘other’ fibre – resistant starch.
Resistant starch moves all the way through the digestive system and has countless benefits, including:
Keeps colonic cells healthy. (through production of butyrate from fermentation of resistant starch)
Promotes mineral absorption. (through bacterial fermentation – compared to insoluble fibre rich foods which have phytates that bind to minerals and prevent absorption)
Helps make you feel full. (Formation of RS also reduces the carb load in the food)
Associated with lower cholesterol & triglyceride levels.
Promotes the growth of good bacteria.
Promotes bowel regularity.
Two reasons we are avoiding resistant starches
- The trend of ‘carb cutting’ has resulted in cutting out natural resistant starches like cold cooked potatoes and pasta.
- The fear of added fibre (gas & bloating) is another common reason we find people are avoiding getting their normal daily intake. When additional fibre just simply needs to be introduced gradually (and throughout the day), building to healthy levels.
If you see yourself falling into one of these categories, it’s important to address these changes and get resistant starch back into a regular part of your diet!