The One Thing You Should Be Eating Every Day For A Healthy Gut

Indeed, large amounts of simple starches (usually accompanied by sugary, high-fat foods) trigger excessive amounts of your fat-storing hormone insulin—eventually leading to insulin resistance and belly fat. Among the havoc it creates, insulin resistance increases inflammation and paves the way1 for type 2 diabetes and obesity. To become leaner and healthier, you want to become insulin sensitive—meaning your body utilizes glucose for energy rather than storing it as fat. Yet like most things in life, an exception exists for every rule, and that includes starch.

Perhaps the most well-studied is butyrate, an anti-inflammatory3 SCFA and your colon's preferred4 fuel. Among its many roles, butyrate protects your intestinal barrier by dialing down5 potential gut problems like leaky gut. The SCFAs your colon cells don't use head to your bloodstream and then liver where they provide additional anti-inflammatory benefits. When these colon bacteria ferment RS, they also boost good gut flora that crowd out the bad microbes, which can help with metabolism6, mood, immunity, and weight management7.

Numerous studies9 have shown that even small amounts of RS can also make you more insulin-sensitive. One study showed that compared to other fibers, RS had a big impact on feelings of fullness—meaning you're less likely to reach for seconds. Another found10 that about 10 teaspoons of RS over a 24-hour period might help you better manage your appetite. And that's good news for your waistline and overall health. "Resistant starch seems to be a promising dietary fiber for the prevention or treatment of obesity and its related diseases," researchers in one study concluded.

Brenda started with a tablespoon in her morning protein shake and gradually increased that amount. She found about 3 tablespoons daily was her cutoff point, but everyone's RS mileage varies. If you notice bloating or other unpleasant side effects, back off or divide the RS dose throughout your day rather than all at once. You can also get RS in foods like chicory, onions, garlic, green bananas, and dandelion greens. But to get its full benefits, you'll probably want to supplement.