Recipes

7 Resistant Starch Recipes To Promote Glorious Gut Flora

There's no question that fibre is essential for maintaining a happy and healthy gut! However, how much do you know about the third type of fibre? Fermented Fibre? Let me introduce you to your soon-to-be bestie, Resistant Starch. This article guides you through the basics of resistant starch, its science-backed benefits and 7 resistant starch recipes perfect for getting more of it into your life!

Contents:

What is Resistant Starch 5 Science-Backed Resistant Starch Benefits 7 Gut-Loving Resistant Starch Recipes
  1. The Classic Nana Bread
  2. Banana, Cacao and Peanut Butter Oats
  3. Banana and Cacao "Ice-Cream"(4 Ingredients)
  4. Banana and Peanut Butter Protein Balls
  5. Banana Chocolate Chip Pancakes
  6. Banana and Cacao Mousse
  7. Banana Coconut Smoothie
Final Thoughts on Resistant Starch Recipes

What is Resistant Starch

Put simply, resistant starch is a gluten-friendly carbohydrate source, which your body cannot break down. Rather, it fights digestion and instead travels though your small intestine to your colon where it is transformed into beneficial, energy-boosting, inflammation fighting short-chain fatty acids by your intestinal bacteria. The main reason why it's so good for us is because it "flushes" out the evil bacteria, and instead, nourishes and feeds the friendly bacteria taking its spot. So, as you can see, it is a key nutrient for maintaining an optimal level of health (definitely worthy of that "bestie" title).

5 Science-Backed Resistant Starch Benefits

One of the major reasons why resistant starch greatly improves your general health is explained by its ability to feed and nourish the friendly bacteria in our intestine. Let's go through just a couple of the science-backed benefits of resistant starch:
1. Maintaining weight/assisting with weight loss
Unlike regular starch, resistant starch passes through your small intestine without being digested, meaning it contains very few calories, and funnily enough, keeps you feeling nice and full! It does this by making sure your blood sugar levels remain steady, leading to increased fat burning, and therefore, assisting with weight loss. One particular study of interest examined the effects of a meal high in resistant starch compared to one lacking and found that people on a resistant starch food plan increased fat oxidisation and enhanced feelings of fullness, resulting in a considerable amount of weight loss. Similarly, an additional study found that overweight and obese participants taking dietary supplements of resistant starch reported reduced feelings of constant hunger and had beneficial effects on various cardiovascular risk-factors.
2. Reduces harmful "bad" LDL cholesterol levels
As fibre passes through the digestive system, it flushes away waste, harmful toxins, and LDL (bad) cholesterol from your system. A recent study found that those on a resistant starch enriched food plan resulted in a loss of abnormal fat levels (LDL) in their blood, setting them up for improved heart health. Similarly, the Molecular Nutrition & Food Research association concluded that eating resistant starch-enriched flour over a 2-week period played a part in lowering total cholesterol by about 7% compared to a control diet lacking resistant starch. resistant starch recipes
3. Promotes a healthier colon environment
Resistant starch contains a high concentration of the fatty acid butyrate, which gets absorbed by our cells and is used for energy. As well as this, it also prevents our cells from mutations and protects us from colon damage. A healthy colon means that any toxins you’ve absorbed with food will stay safely out of your blood stream. Its effectiveness was proved in a study, which supplemented a resistant starch diet and found that it significantly decreased reports of stress, which in turn, reduced inflammation and damage to the colon lining. In fact, recent research suggests that resistant starch can be a protective agent against colon cancer. A study testing this correlation performed a diet swap with one group having a diet high in meat and the other high in fibre (mostly in the form of resistant starch from corn porridge). After it's 2-week completion, those on the resistant starch diet had more than doubled their butyrate levels and also lowered other biomarkers linked to colon cancer.
4. Helps lessen the symptoms of leaky-gut
A damaged intestinal wall sets you up for poor immune functioning and can lead to conditions such as leaky-gut. In numerous studies, the inclusion of resistant starch has led to improved mucosal barrier function and reduced endotoxin influx from the intestinal tract.
5. Can prevent the onset of Type-2 diabetes.
A key warning sign for the onset of Type-2 diabetes in poor insulin sensitivity. When you become less sensitive to insulin, your body struggles to regulate changes in your blood sugar levels, leading to diabetes and other cardiovascular diseases. Resistant starch is particularly effective at lowering your blood sugar levels after a meal. A 6-week study found that consuming 30 grams following a meal improved the blood sugar levels of overweight adults without impacting body composition. Similarly, a Journal of Nutrition study found that when people included just a small amount of resistant starch (15-30 grams) into their diet, their insulin sensitivity levels improved by up to 50%.

7 Gut-Loving Resistant Starch Recipes

1. The Classic Nana Bread
Who does this suit?
  • Gluten-free
  • Refined-sugar free
  • Dairy-free
What you’ll need:
  • 150g coconut oil
  • 2 eggs
  • 3 unripe bananas (preferably), mashed
Wait! Why can't they be ripe? A higher concentration of resistant starch is found in unripened/green bananas, so prepare to work your arm muscles when mashing!
  • 1 scoop Fermented Happy Fibre
  • 2 cups almond meal
  • ¾ cup walnuts, roughly chopped (plus extra for topping)
  • 1 tsp vanilla extract
  • 1 tsp baking powder
Steps:
  1. Preheat oven to 180◦C and line a loaf tin with baking paper (approx. 20cm x 10cm)
  2. In a blender, combine oil, eggs and vanilla.
  3. In a large bowl, combine almond meal, walnuts and baking powder.
  4. Add the wet ingredients (oil mixture), mashed banana and stir until well-combined.
  5. Transfer in to prepared tin, sprinkle with extra walnuts and bake in oven for 50 minutes or until golden brown.
  6. Allow to cool slightly before turning out and enjoy!
resistant starch recipes

Now the next recipe is REALLY special, as it contains 2 powerful sources of resistant starch- unripe banana and oats!

2. Banana, Cacao and Peanut Butter Oats
Who does this suit?
  • Gluten-free
  • Vegan-friendly
  • Refined-sugar free
  • Dairy-free
What you’ll need:
  • ½ cup Certified gluten-free oats
  • 1 cup almond-milk (or non-dairy milk of choice)
  • 1 heaped tbsp Certified Organic cacao powder
  • 1 scoop Fermented Happy Fibre
  • 1 banana, chopped, for topping
  • 1 heaped tbsp all-natural peanut butter, for topping
  • Coconut ribs, for topping
Steps:
  1. In a small saucepan, combine oats, almond milk, happy fibre and cocao powder. Allow to simmer for approx. 5-8 minutes (stirring occassionally) or until liquid has absorbed nicely.
  2. Pour oatmeal into serving bowl and top with banana, a healthy dollop of peanut butter and coconut ribs.
resistant starch recipes
3. Banana and Cacao "Ice-Cream" (4 Ingredients)
Who does this suit?
  • Gluten-free
  • Vegan-friendly
  • Refined-sugar free
  • Dairy-free
What you’ll need:
  • 1 unripe banana, peeled and frozen
  • 1 heaped tbsp Certified Organic cacao powder
  • 1 scoop Fermented Happy Fibre
  • ¼ cup almond milk
Steps:
  1. Simply combine all ingredients into a blender/food processor and pulse away until nicely blended (lazy people goals!)
  2. Freeze for an hour or so and tuck in!
resistant starch recipes
4. Banana and Peanut Butter Protein Balls
Who does this suit?
  • Gluten-free
  • Vegan-friendly
  • Refined-sugar free
  • Dairy-free
What you'll need:
  • 3 bananas, mashed
  • ¼ cup all-natural peanut butter
  • 1 tsp vanilla extract
  • 1 scoop Fermented Happy Fibre
  • 1 tsp cinamon
  • 2 cups Certified gluten-free oats
Steps:
  1. In a bowl, combine banana, peanut butter, and vanilla extract and mix until well combined.
  2. Add in remaining ingredients and combine once more.
  3. You're done! Simply roll into balls and eat straight away or pop them into the fridge and enjoy them chilled.
5. Banana Chocolate Chip Pancakes
Who does this suit?
  • Gluten-free
  • Vegan-friendly
  • Refined-sugar free
  • Dairy-free
What you'll need:
  • 1 cup Certified gluten-free oats, milled in food processor
  • 1 cup almond milk
  • 1 Banana, mashed
  • 1 scoop Fermented Happy Fibre
  • ¼ cup chocolate chips
  • 1 tsp vanilla extract
  • Coconut oil/olive oil, for frying
Steps:
  1. In a food processor, blend all ingredients together until smooth.
  2. Heat non-stick pan over medium heat and lightly cover surface with oil.
  3. Gently pour in pancake batter and when little air bubbles start to appear, it's time to flip!
  4. Serve up and add toppings of choice.
resistant starch recipes
6. Banana and Cacao Mousse
Who does this suit?
  • Gluten-free
  • Vegan-friendly
  • Refined-sugar free
  • Dairy-free
What you'll need:
  • 2 ripe avocados, cubed
  • 1 banana, cubed
  • ¼ cup Certified Organic cacao powder
  • 1 scoop Fermented Happy Fibre
  • ¼ cup almond milk
  • 2 tbsp stevia/natural sweetener of choice
  • 1 tsp vanilla extract
Steps:
  1. In a food processor, blitz together all ingredients until smooth.
  2. Leave in fridge to chill and set further.
resistant starch recipes
7. Banana Coconut Smoothie
Who does this suit?
  • Gluten-free
  • Vegan-friendly
  • Refined-sugar free
  • Dairy-free
What you'll need:
  • 1 banana, frozen
  • ½ cup coconut milk
  • 1 tsp honey/natural sweetener of choice
  • 1 scoop Fermented Happy Fibre
  • Small handful ice-cubes
Steps:
  1. In a blender, combine all ingredients until smooth.
resistant starch recipes

Final Thoughts on Resistant Starch

As you can see, resistant starch is the "real-deal" and is highly respected in the science world, with good reason. By continuously adding resistant starch into your diet, you're making your gut very happy. To makes things easier for you, we've created our all-natural supplement Fermented Happy Fibre with a high concentration of resistant starch coming from green lady-finger bananas.

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