What about resistant starches
The third category of fiber that is less well known than soluble and insoluble fiber is called resistant starch. Resistant starches are called resistant because they don’t get digested by your small intestine. Because they don’t get digested, they ferment in your large intestine and provide nourishment for your beneficial gut bacteria. This type of starch is coded in four different groups:
RS1 = fibrous cell walls of partially milled seeds and grains,
RS2 = potatoes, raw bananas,
RS3 = cooked and cooled foods like rice, bread, and corn,
RS 4 = man-made forms like Hi-Maiz, Crysta-lean, Novelose, Fibersym
Researchers are finding more and more reasons to include these types of starches in your diet some of the top reasons are:
Improving body composition: Resistant starches are not only lower in calories but they also require a hight thermic effect to digest (aka, your body has to work harder to break them down) in addition to keeping you feeling full for longer.
Colon health: The byproduct of resistant starch in your gut (butyrate) is helpful in reducing inflammation as well as risk of colorectal cancer
Boosts insulin sensitivity: Resistant starches are thought to be helpful to your body in it’s sensitivity to insulin. High insulin sensitivity means that your body has a better ability to handle high levels of sugar in the blood. This is of major importance when you want to reduce your changes of developing type 2 diabetes.
Improves Gut Health: The fermentation of the resistant starches helps to increase your levels of good gut bacteria which allows your digestive system to work better as well as keep your LDL cholesterol levels lower.
How do you incorporate more resistant starches into your diet.
Eat more rice and potatoes that have been cooked then cooled (they can be reheated)
Incorporate whole grain foods like oats, sorghum, and barley into your regular diet
Eat more beans and legumes - especially Fava beans (just make sure you soak and pressure cook them to reduce the gas production pathway activation in your gut)
Eat green bananas
