New Resistant Starch Research

On a lark, I searched PubMed this morning for new RS articles.  Looks like scientists keep finding no end of ways to study this crazy little granule!

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The newest studies out on RS (Oct/Nov 2015):

New Study: RS2 and gut inflammation in Malawian children.

Finally, a study showing that Resistant Starch Type 2 is not the "wonder drug" that I have promoted for nearly three years now. Did RS2 cause gut inflammation in rural Malawi children?

It's been too easy, what with study after study for over 30 years showing that RS has profound effects on the gut biome and health of the habitual user. Let's take a look at this latest study and see if we should all immediately halt the use of RS2.

Too long?  Don't wanna read? : RS2, as found in raw potato starch, banana flour, and Hi-Maize corn starch is a great prebiotic and can be used as a supplement for fiber in a healthy diet!

Resistant Starch Info for Newbies

Some good info on resistant starch...

Resistant starch (RS) is starch that does not get digested in the stomach or small intestine and enters the large intestine intact.

Post moved to potatohack.com

In Search of the Perfect Fiber (Part 5...the future!)

OK.  I think I'm about ready to wrap this up.  It's pretty obvious by now that there is no "perfect fiber."  They are all pretty good!  The problem always is going to be in determining what we each need on a day-to-day basis to keep our gut microbiome well-fed.  Will real food ever be enough?  Do we need to take a supplement?


Updated 1/9/2015:


[I think for me, the most compelling bit of evidence for 25-50g per day of fermentable, prebiotic fiber  is the fact that human breast milk contains 15-25g of HMOs (fermentable, prebiotic fiber) per 700 calories.  Recognizing that a baby's immune system is weak, they obviously maybe need more immune stimulating fibers than an adult.  But relatively speaking, it's clear to me that recommending adults get more than 25g per day is a no-brainer. 

A baby, from birth until he, or she, is weaned, ingests about 15-25g of fermentable fibers per day.  Recommending an adult get at least that much, via resistant starches, inulin, and a whole host of other fibers makes perfect sense to me.]

In Search of the Perfect Fiber (Part 3...supplements)

In Part 1 we discussed a target of 20-50 grams per day of the fiber types considered "fermentable" or "prebiotic." In Part 2, I confused things a bit by showing you that it's nearly impossible to accurately count fiber.

In Part 3, I'd like to show you what is available for fiber supplementation and give some ways to incorporate a fiber supplement into your diet.  I want this post to be a reference that people stumble across in 2,5,10 years from now when they are looking to buying fiber because their neighbor/doctor/kid told them they 'need more fiber.'

In Search of the Perfect Fiber (Part 2...food)

In Part 1 we discussed what fiber is, does, and how much we need.  To recap, nearly all governing agencies and nutritional advisory boards recommend that we need somewhere in the range of 20-40 grams of fiber per day.  Less for women, children and the elderly (defined as 'over 50,' ha!).

I proposed that we shoot for a similar amount, 25-50 grams per day, but we should only be counting what has traditionally been called "soluble" fiber, or the type that we now consider prebiotic fiber.  We also discussed that it is probably not necessary to eat an exact amount every day, and even taking a day or two away from fibers is maybe a good plan, in line with ancestral eating patterns.

In Part 2, let's discuss food choices designed around getting as much fermentable/soluble/prebiotic fiber as we can. I've invited three very knowledgeable folks, GabKad, Gemma and Wilbur, to help me write this post.

In Search of the Perfect Fiber (Part 1...quantity)

I learn so much writing this blog.  I feel very honored to have so many people who read and comment here.  My next few blog posts will relate mainly to fiber.

You've maybe clicked on the "Dietary Fiber" tab at the top.  It's kind of messy.  It's the first draft of a project I was working on last year.  Lots of good info and cites linked, but in the last few months I realized that people need more practical advice.