Study 1 - 4TBS Bob's Red Mill Potato Starch for 10 days, 20 people
"Variable responses of human microbiomes to dietary supplementation with resistant starch"
Study 2 - RS4 (from wheat), 12 weeks, 86 people
"Impact of dietary resistant starch type 4 on human gut microbiota and immunometabolic functions"
Study 3 - Inulin prevents hunger cravings
Cravings for high-calorie foods may be switched off in the brain by new supplement
You all know my story...and I'm sticking to it! Fiber is good, and knowing the different types is extremely important. Most of what is listed as "fiber" on food labels is non-fermentable fillers. To get a meaningful amount, we need to be ingesting the fibers that are known to be changed into short-chain fatty acids in the large intestine. These are fibers known as resistant starch, inulin, FOS, pectin, glucomannan, oligosaccharides, and others. It's important to get as much fiber as possible from real foods, like onions, garlic, leeks, beans, potatoes, and all manner of whole grains, fruits, and vegetables. However, if you need a supplement, try inulin, potato starch, or one of the many supplements available. If you buy a commercially prepared fiber supplement, get one that has no artificial colors or flavors and consists of just fermentable fiber.
Hat-tip Barney and Wilbur for sharing the studies with me!