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Keeping a healthy microbiome has many benefits for your health, but sometimes it can be hard to find a good balance. Here's everything you should know!
Ketogenic diets are more popular than ever, but how to keep it going without feeling that resistance against starch? It is important to keep in mind that, with the rise of the ketogenic diets, comes the decline of fibers that are essential for a thriving microbiome in our digestive system.
If you’re cutting out carbohydrates to make way for fat loss, you might want to reconsider. Carbohydrates, particularly fiber, resistant starches, and prebiotic-rich foods, are essential for optimizing the health of your digestive system.
One of the best ways to support a thriving gut microbiome is to feed it. They are in your digestive tract and keep your colon intact before selectively feeding specific strains of bacteria.
Resistant starch is a type of starch that isn’t digested in the stomach or small intestine but reaches the colon after having “resisted” digestion. There are four different types of resistant starch:
• Resistant starch type 1 is found in grains, seeds, and legumes where the fiber is bound up in the fibrous cell walls of the plants.
• Resistant starch type 2 is starch with high amylose content. Is indigestible when raw, these are potatoes, green bananas, and plantains, when cooked, the resistant starch is removed, and the food becomes digestible to humans. Also includes green banana and plantain flour, available now in many supermarkets.
• Resistant starch type 3 forms when type 1 or type 2 is cooked and then cooled below 54°C. Heating these foods back up to high temperatures will convert the starch into a digestible form, which will not last to feed the bacteria in the colon.
• Resistant starch type 4 is the synthetic form of resistant starch which includes Hi-maize resistant starch, which is not recommended. Hi-maize resistant starch can be found in a growing group of commercial products such as bread, pasta, and snack bars.
The first three types of resistant starch are your friends and consuming them will allow your good microbes to “feed” on resistant starch and produce short-chain fatty acids through fermentation. The most significant of these are acetate, butyrate, and propionate.
Butyrate is of special importance due to its beneficial effects on the colon and overall health, entering the bloodstream through the colon and having an anti-inflammatory effect on the body, as well as decreasing intestinal permeability and the effects of leaky gut.