Resistant starch is defined as “the sum of starch and the products of starch degradation not absorbed in the small intestine of healthy individuals”.
Resistant starch is insoluble and has properties similar to that of dietary fibre. This type of starch is fermented by bacteria present in the large intestine to produce short chain fatty acids (Acetic acid, Propionic acid, Butyric acid) and studies have shown that it may help:
Improve fat and cholesterol metabolism in the body
Increase faecal bulk
Reduce risk of inflammatory conditions of the bowel
Reduce risk of colorectal cancer
Reduce risk of coronary heart disease
Type ii diabetes
Elimination of toxins, bile acids and carcinogens
Resistant starch is found naturally in some raw plant foods, especially tubers such as Potatoes, Casava, Yam ,Sweet Potatoes and Rice as well as Corn but is converted to digestible starch when exposed to heat during the cooking process.
How food is cooked and cooled affects its resistant starch content. When a potato is cooked by Boiling, the starch within it becomes digestible. When the boiled potato is allowed to cool, the starch undergoes a process known as retrogradation and a small portion of the starch is converted to resistant starch. Baking a Potato appears to leave more resistant starch intact than boiling and steaming rice with a small amount of water rather than boiling it in a large amount of water followed by straining appears to leave a larger portion of resistant starch.
Fermentation of this resistant starch in the colon produces large quantities of volatile Short Chain fatty acids –butyric, Propionic and acetic acids which contribute towards the integrity of the gastrointestinal barrier function and general well being of the whole body.
Propionic acid may stimulate muscular activity in the colon, aiding increased motility and inhibits the synthesis of Cholesterol in the Liver.
Butyric acid has numerous beneficial properties and may provide protection against Colon cancer.
In addition, the short chain fatty acids are available as a source of fuel for the cells lining the colon-the colonocytes, leading to a healthy colon.
Resistant starch is food for the resident Bacteria in the Colon and in addition to its contribution towards the formation of beneficial short chain fatty acids, also leads to an increased population of “friendly” Bacteria. This increased bacterial mass contributes towards faecal bulk and also competes with potentially harmful disease causing bacteria and helps eliminate these, leading to a healthy colon and body.
How to heal and prevent Bowel disorders
Diet is not about what you should NOT eat, it’s about what you should include in the diet that matters.
As long as your diet includes the correct balance of plant foods containing soluble fibre, insoluble fibre and resistant starch your colon will produce the perfectly formed stool. The important next step is to evacuate this stool without straining so that the body does not suffer from the pressures created each time the bowel is emptied.
In order to heal and prevent bowel disorders you need to make lifestyle changes that last the rest of your life time.
1. Include more fluids and plant food containing soluble fibre, insoluble fibre and resistant starch in the diet so that the perfectly formed stool will be made in the colon and beneficial bacteria will flourish and eliminate disease causing bacteria and fungi.
2. Evacuate the perfectly formed stool by adopting the squat posture to eliminate the need to strain during bowel movements.
It is not possible or safe to squat on the modern raised toilet seat installed in all western homes and it is impossible to squat for any length of time if you have not done this from childhood onwards. This makes the use of any raised platforms impossible to adapt to.
The SquattLooStool is designed to allow you to adopt the squat posture while seated comfortably on your raised toilet seat. The single best and easiest lifestyle change you will ever make, leading to a healthier body.
The ingredients necessary for the formation of the perfectly formed stool are a combination of Soluble and insoluble fibre in addition to your normal diet.
A suggested recipe that will help make a well formed stool and provide food for the friendly Bacteria in the Colon, allowing the local production of the health providing Butyric acid.
One RAW Potato............ wash, peel and dice the potato, make sure there are no GREEN or BLACK spots on the potato. You only need the white or yellow flesh. Choose a high starch content or Floury Potato for best results
One RAW Carrot peeled and diced
One Apple washed and diced (no need to peel)
One Beet Root, diced (not pickled—avoids Vinegar)
One small piece of Ginger root or half a teaspoonful of dried Ginger powder
Half a Lemon (peeled)
Half a Lime (peeled)
Liquidize the ingredients in a food processor. Add water or Fruit juice to thin down into a juice.
Drink one large Glassful daily.
This Raw Vegetable juice will introduce soluble fibre, Insoluble fibre and Resistant Starch without much effort into your diet and provide the ingredients that will lead to a healthier Colon.
Colon healthy optional extras you can add to the juice to fortify it with other health providing ingredients.
One tablespoon of Barley malt extract
One tablespoon of Inulin powder
One tablespoon of cracked Flax or Linseeds
One tablespoon of Chia seeds
One teaspoon of Basil seed
One tablespoon of Raw Potato Starch
Always add these ingredients to the COLD juice or Water.
Heat will destroy the health providing starch and fibre ingredients of the chosen materials.
Substrates for the Friendly Bacteria
Consumption of Edible Substrate (food material that cannot be digested by human enzymes and so arrives in the Colon unaffected) that may lead to a preferential production of Butyric Acid in the body by resident Bacteria in the Colon may lead to a healthier intestinal Barrier.
This means that only fully digested and desirable material from the digestive system will be selectively allowed to pass into the blood stream. Elimination of the absorption of substances that may cause inflammation in the body will lead to a healthier body. (E.g. an allergic reaction to absorbed Salicylates found in food and some medication such as Aspirin—commonly called Urticaria)
A Simplified Powder mix can be made by mixing the following ingredients in equal proportions. The ingredients are edible and known to be available to the resident Bacteria as food for fermentation.
A tablespoonful (increase gradually to more as required) of the powder may be added to Cereal, the Juice in our recipe above or any other Juice or water. It is important to avoid heat as this will “cook” the ingredients and make some of them “digestible” by Human enzymes. The intention is to make sure that they arrive intact into the Colon for fermentation by resident Bacteria to Butyric Acid and other Short chain Fatty acids.
Potato Starch Powder
Acacia Gum Powder
Barley Malt Extract Powder
Chinese Yam Powder
Psyllium Husk Powder
You may notice an increased production of gas (flatulence) in the early days. This means the desired fermentation is taking place in the Colon and is good news. Once the population of the desirable resident Bacteria changes and gets used to the new food and is stabilised, the flatulence will be reduced considerably.