A Gut Microbiome, Soil-Based Probiotic, and Resistant Starch Primer For Newbies

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Lots of newbies, new names everywhere. So, just a quick primer so the same questions don’t have to be answered repeatedly in the many comment threads. But first, take 4 minutes to watch a truly eye-popping video that will make the whole subject and importance of Resistant Starch as simple as possible for you—but not too simple. Then, when you begin going through how to incorporate it into your diet, remember that you need to actually have the bacteria present to get the benefit. Some don’t, often because of antibiotic treatments…so pay close attention also to the information about Soil-Based probiotics, a completely different animal from the stuff in yogurt and kefir.

The Hungry Microbiome: why resistant starch is good for you

Now, get yourself on board.

  1. All the posts thus far on RS (90 posts and thousands of comments as of Mar, 2014).
  2. Lots of research here & here.
  3. My latest Resistant Starch-Based Dietary Guidelines (a must read to get an overall sense).
  4. Lots of comments from readers reporting the benefits they’ve seen.
  5. Isolated RS—Like Bob’s Red Mill Potato Starch (NOT to be confused with FLOUR)—has zero carbs if taken raw, because you don’t digest it, your gut bugs do and if they don’t, it passes right through. On average, humans can process about 60g per day. If cooked, it’s about 10g carbs per TBS (per the label) of rapid digesting starch. Don’t cook it unless you intend to, like for thickening a sauce (see here).
  6. Another supplemental source is Plantain Flour.
  7. There is also green Banana Flour, now.
  8. Here’s a long list of foods that contain RS. Some of the highest sources in food is cooked and cooled rice (parboiled is the highest, also lowest GI by far), cooked and cooled beans (prepare by traditional 24hr+ soaking), and cooked and cooled white potatoes. Sweet potatoes have almost no RS. Cooking and cooling forms RS3, a retrograde RS that remains intact when the food is reheated. Fried rice from out of the fridge is ideal for an RS food source.
  9. Per number 2, your BG won’t rise no matter how much isolated RS you consume (such as the potato starch). Moreover, it will significantly blunt spikes from other foods, a “second meal effect” that persists for hours, even into the next day. Regular consumption lowers both fasting BG and blunts spikes from other foods eaten anytime, so dose timing is unimportant if taken regularly. This blunting is most profound on a normal carb intake. In ketosis, there is little blunting (see here).
  10. The benefits most commonly touted are: lowered  fasting BG, BG blunting, better sleep, increased energy, well being and calm, mental clarity, vivid dreams, curing of chronic constipation and infrequency, soft stools, satiation with gentle hunger, and increased body temperature (I think I got them all…let me know if I missed any).
  11. The problems most commonly reported are: flatulence and headache. Most have reported having flatulence, but for most it diminishes over time. It seems most prominent when taken with food and least when taken in water on an empty stomach. Taken with beans can be a hilarious experience if you’re up for it. For some, going periods of 2-3 days now & then without supplementing seems to help get beyond it. Headaches have only been reported by a handful of people. One or two reported intestinal distress, but I chalk that up to oversensitivity to flatulence.
  12. Most of the studies use 30g of potato starch, which is 4 tablespoons. Above 60g will probably pass on through. Many have begun with 1TBS per day, and increased up to 4 each week. However, dose, frequency, how it’s administered (with food, kefir, yogurt—cool or warm—or just water by itself) is something each person has to experiment and figure out for themselves.
  13. In general, even targeting RS foods will probably at best yield 10g of RS daily. Thus, supplementation is a good idea to get into the 20-30g range which, as stated, is what so many studies have used to document many of the benefits we’ve been touting. Paleoman had a far wider variety of high RS foods that just isn’t in our diets commonly (cattail and tree pollen, anyone?).
OK, if I think of anything else or if something gets added in comments that ought be here, then I’ll add as it comes up. Best wishes. I wouldn’t do this had I not seen hundreds of reports since last April of all of these benefits I outlined in number 7. Update: Since publishing this a few months back it has become increasingly clear that the reason some people have had less than expected results with resistant starch foods an/or supplementation, or even adverse results, is that they may lack some of the gut bacteria needed and those are really not to be found in dairy based probiotics. Fermented foods may help somewhat, but what we’ve found is the the biggest help comes from soil based probiotics. Here’s a post about it: Probiotics: The Genetic Component of Obesity. Here’s an update post, April, 2015: Gut Bugs, Probiotics, Prebiotics…And how our microbes make us who we are. See, it always moves forward. Be skeptical of all who don’t. Here’s the probiotics recommended.
  1. Elixa
  2. Prescript-Assist
  3. AOR Probiotic-3
  4. Primal Defense Ultra
  5. (See this Update post of two additional probiotics I recommend, and why: Gut Bugs, Probiotics, Prebiotics…And how our microbes make us who we are)
I take 1 of each, every day or two, usually with a smoothie:
  • 1 raw egg
  • 1 piece of fresh fruit (apple with skin, banana, handful of frozen berries, orange, etc., or whatever you like)
  • 2 TBS Potato Starch
  • 1 TBS Green Banana Flour
  • 1 TBS Plantain Flour
  • 1/4 tsp Inulin / FructoOligoSaccharides
  • 1 Scoop Amazing Grass High ORAC
  • 4 oz Odwalla-esq fruit/veggie smoothie blend of choice
  • 4 oz Kefir (plain or any flavor of choice)
  • 1 each of the aforementioned SBO probiotics, caps pulled apart and dumped in (or, just pop them; I mix them in because I split this with the wife unit)
  • Handfull of ice cubes
  • Water as needed for desired consistency in a good blender.
This should make 20-24 oz or so, so it’s perfect for 2 people (my wife takes about 10 oz and I take the rest). For in person, I’d just go with 1TBS of the potato starch and one of either the banana or plantain, cut the Odwalla and kefir in half, etc. I will continue to update this post as I gather new information.
Elixa Probiotic is a British biotech manufacturer in Oxford, UK. U.S. Demand is now so high they’ve established distribution centers in Illinois, Nevada, and New Jersey.
Still, sell-outs happen regularly, so order now to avoid a waiting list.
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  1. […] ← A Resistant Starch Primer For Newbies […]

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  4. […] a man who goes by “Tatertot Tim” who describes his own American Gut results. He’s a habitual resistant starch consumer and someone who follows a primal or “Perfect Health Diet” type of eating pattern, so […]

    Reply

  7. […] been reading up on resistant starch and how beneficial it can be for healing your digestive tract. I’ve just started taking 1 T. […]

    Reply

  8. […] Lots of newbies, new names everywhere. So, just a quick from the hip primer so this stuff doesn't have to get repeated over and over. All the posts thus far on RS (about 46 posts, so far). Lots of research here & here.  […]

    Reply

  16. […] A Resistant Starch Primer For Newbies | Free The Animal Above is a link to a good synopsis about the benefits of Resistant Starch. I am definitely in it for the improved blood glucose levels which in turn will lower insulin response and the resulting inflammation. Reply With Quote […]

    Reply

  17. […] breakfast, 2 before dinner. This is a good synopsis or RS supplementation uses and guidelines: A Resistant Starch Primer For Newbies | Free The Animal Reply With […]

    Reply

  19. […] Lots of newbies, new names everywhere. So, just a quick from the hip primer so this stuff doesn't have to get repeated over and over. All the posts thus far on RS (about 46 posts, so far). Lots of research here & here. Isolated RS—Like Bob's Red Mill Potato Starch (NOT to be confused with FLOUR)—has…  […]

    Reply

  20. […] Tom Naughton: “A Resistant Starch Primer For Newbies” […]

    Reply

  24. […] non-glutards in the house, and they are tapioca flour-based, so if any of you are toying with resistant starch: this […]

    Reply
  33. legitimate, unbearable insomnia - most primal meds? - Page 2 | Mark's Daily Apple Health and Fitness Forum page 2 says:

    […] our gut flora. The bottom part of that post is about sleep. Then check out what's written here: A Resistant Starch Primer For Newbies | Free The Animal –that will give you a lot more information without having to read the entire Resistant Starch […]

    Reply

  37. […] Turns out those studies exist and have been around for decades.  I only became aware of that after Richard Nikoley took up the subject of resistant starch with a vengeance on his Free The Animal blog.  He’s become so passionate about the subject, he created a permanent, top-level page on the blog called A Resistant Starch Primer for Newbies. […]

    Reply
  38. How Can I Optimize My Brain Function? My Head is Fucked! - Page 3 | Mark's Daily Apple Health and Fitness Forum page 3 says:

    […] starch into "retrograde starch" which is a form of resistant starch. Here's a link to the RS guide on the Free the Animal blog, which has lots of info. I make potato salad with vinaigrette, bacon, […]

    Reply
  39. 811: Guest Host Richard Nikoley & Friends Explain The Importance Of Resistant Starch | The Livin La Vida Low-Carb Show says:

    […] – A Gut Microbiome, Soil-Based Probiotic, and Resistant Starch Primer For Newbies […]

    Reply

  44. […] to think? You can browse the comment sections on any of the resistant starch articles (here are a few.) You’ll find people are self-experimenting with resistant starch and results vary greatly. […]

    Reply
  45. What Was Good This Week: Heart attacks, HIIT and Health Food Shops - Cat Food is Good For You : Cat Food is Good For You says:

    […] only problem with reading about RS on Free the Animal is how dense the freakin’ text is. No time fo’ that. But Katie’s site is […]

    Reply
  46. Monday Is The Day!/ NoSaladWithoutMeat - Page 239 | Mark's Daily Apple Health and Fitness Forum page 239 says:

    […] some research on Resistant Starch. A Gut Microbiome, Soil-Based Probiotic, and Resistant Starch Primer For Newbies | Free The Animal There are some starches that might work with the GAPS protocol. Green bananas and plantains also […]

    Reply

  47. […] I say, I was looking for gut health when I stumbled on Nikolay, the resistant starch experiment and his smoothie with fiber, awakening me to the thrill of P2s. At first, I was just taking RS […]

    Reply

  48. […] you’ll know why the smoothie has all that stuff in it. If you want to follow in my footsteps, here’s where to get going on the basic idea. Plus the video at the bottom of this post with Dr. Grace and Dave Asprey. There is not a clear […]

    Reply

  50. […] how to re-balance it. Right now – we’re hearing about the importance of a high fiber / high resistant starch diet for feeding a thriving gut community. There’s research that increasing resistant starch in your diet improves blood sugar […]

    Reply

Trackbacks

  1. […] ← A Resistant Starch Primer For Newbies […]

    Reply

  4. […] a man who goes by “Tatertot Tim” who describes his own American Gut results. He’s a habitual resistant starch consumer and someone who follows a primal or “Perfect Health Diet” type of eating pattern, so […]

    Reply

  7. […] been reading up on resistant starch and how beneficial it can be for healing your digestive tract. I’ve just started taking 1 T. […]

    Reply

  8. […] Lots of newbies, new names everywhere. So, just a quick from the hip primer so this stuff doesn't have to get repeated over and over. All the posts thus far on RS (about 46 posts, so far). Lots of research here & here.  […]

    Reply

  16. […] A Resistant Starch Primer For Newbies | Free The Animal Above is a link to a good synopsis about the benefits of Resistant Starch. I am definitely in it for the improved blood glucose levels which in turn will lower insulin response and the resulting inflammation. Reply With Quote […]

    Reply

  17. […] breakfast, 2 before dinner. This is a good synopsis or RS supplementation uses and guidelines: A Resistant Starch Primer For Newbies | Free The Animal Reply With […]

    Reply

  19. […] Lots of newbies, new names everywhere. So, just a quick from the hip primer so this stuff doesn't have to get repeated over and over. All the posts thus far on RS (about 46 posts, so far). Lots of research here & here. Isolated RS—Like Bob's Red Mill Potato Starch (NOT to be confused with FLOUR)—has…  […]

    Reply

  20. […] Tom Naughton: “A Resistant Starch Primer For Newbies” […]

    Reply

  24. […] non-glutards in the house, and they are tapioca flour-based, so if any of you are toying with resistant starch: this […]

    Reply
  33. legitimate, unbearable insomnia - most primal meds? - Page 2 | Mark's Daily Apple Health and Fitness Forum page 2 says:

    […] our gut flora. The bottom part of that post is about sleep. Then check out what's written here: A Resistant Starch Primer For Newbies | Free The Animal –that will give you a lot more information without having to read the entire Resistant Starch […]

    Reply

  37. […] Turns out those studies exist and have been around for decades.  I only became aware of that after Richard Nikoley took up the subject of resistant starch with a vengeance on his Free The Animal blog.  He’s become so passionate about the subject, he created a permanent, top-level page on the blog called A Resistant Starch Primer for Newbies. […]

    Reply
  38. How Can I Optimize My Brain Function? My Head is Fucked! - Page 3 | Mark's Daily Apple Health and Fitness Forum page 3 says:

    […] starch into "retrograde starch" which is a form of resistant starch. Here's a link to the RS guide on the Free the Animal blog, which has lots of info. I make potato salad with vinaigrette, bacon, […]

    Reply
  39. 811: Guest Host Richard Nikoley & Friends Explain The Importance Of Resistant Starch | The Livin La Vida Low-Carb Show says:

    […] – A Gut Microbiome, Soil-Based Probiotic, and Resistant Starch Primer For Newbies […]

    Reply

  44. […] to think? You can browse the comment sections on any of the resistant starch articles (here are a few.) You’ll find people are self-experimenting with resistant starch and results vary greatly. […]

    Reply
  45. What Was Good This Week: Heart attacks, HIIT and Health Food Shops - Cat Food is Good For You : Cat Food is Good For You says:

    […] only problem with reading about RS on Free the Animal is how dense the freakin’ text is. No time fo’ that. But Katie’s site is […]

    Reply
  46. Monday Is The Day!/ NoSaladWithoutMeat - Page 239 | Mark's Daily Apple Health and Fitness Forum page 239 says:

    […] some research on Resistant Starch. A Gut Microbiome, Soil-Based Probiotic, and Resistant Starch Primer For Newbies | Free The Animal There are some starches that might work with the GAPS protocol. Green bananas and plantains also […]

    Reply

  47. […] I say, I was looking for gut health when I stumbled on Nikolay, the resistant starch experiment and his smoothie with fiber, awakening me to the thrill of P2s. At first, I was just taking RS […]

    Reply

  48. […] you’ll know why the smoothie has all that stuff in it. If you want to follow in my footsteps, here’s where to get going on the basic idea. Plus the video at the bottom of this post with Dr. Grace and Dave Asprey. There is not a clear […]

    Reply

  50. […] how to re-balance it. Right now – we’re hearing about the importance of a high fiber / high resistant starch diet for feeding a thriving gut community. There’s research that increasing resistant starch in your diet improves blood sugar […]

    Reply

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