Natural Resistant Starch: Does This Old Fiber Have Modern Health Benefits?

I came across a study published in Nutrition Today that suggested we may be overlooking the potential health benefits of natural resistant starch. I thought to myself, what is this stuff anyway? And it certainly doesn't sound very appetizing either. I breathed relief when I learned that natural resistant starch is a type of dietary fiber that is consumed in a variety of carbohydrate-rich foods such as beans, bananas and cold potatoes--and even my favorite legume--lentils.

Curious, I did some exploring and found that a recent conference, "The New Fiber Story: Natural Resistant Starch," brought together top experts from around the world who touted the health benefits of natural resistant starch that somehow ferments in the large intestine. And guess what? They say this dietary fiber could help with weight control, diabetes management and digestive health.

"The key to these benefits is the way resistant starch is digested, said Dr. David Topping a senior scientist, CSIRO National Research Flagships, Australia. While most starches are digested in the small intestine and absorbed as sugar, resistant starch gets its name because it resists digestion until it reaches the large intestine. There, through fermentation, it takes on many of the roles of other undigested carbohydrates long recognized as dietary fiber -- while providing some unique additional benefits, " according to an October 16 press release.

Constipation, colorectal cancer, diabetes, and inflammatory bowel disease are emerging as serious issues in developing countries as their levels of prosperity rise, as well as in affluent westernized countries, according to Topping, adding that fiber is the key to lowering the risk of these diseases. "It is no secret that we need much more fiber in our diet but it is the type of fiber that can make real improvements in our health."

Here are some highlights from the conference, according to the press release:

Dr. Janine Higgins, Assistant Professor, Center for Human Nutrition, University of Colorado at Denver and Health Sciences Center, reviewed research showing how resistant starch lowers the post-prandial glucose and insulin impact of foods, improves insulin sensitivity and may increase satiety -- all important factors in reducing weight gain and risk for diabetes. She presented research indicating that consuming resistant starch makes the body prioritize fat metabolism over carbohydrate metabolism. This "fat burning" effect of resistant starch could result in lower body fat in humans, which has been seen in animal studies, if consumed over the long-run. Dr. Higgins also shared new research demonstrating that resistant starch prevented weight re-gain after weight loss almost as much as exercise in animals.

Dr. Michael Keenan, Associate Professor, Division of Human Nutrition and Food, Louisiana State University AgCenter, demonstrated how natural RS is fermented by the bacteria in the large intestine where they produce short-chain fatty acids. Dr. Keenan's research shows that these fatty acids turn on the production of two gut hormones, Peptide YY ("PYY") and Glucagon-like peptide-1 ("GLP-1") that play an important role in signaling our bodies to start or stop eating. Surprisingly, cellulose, another dietary fiber that provides bulking but is not fermented, did not have the same effect. According to Dr. Keenan, gastric bypass surgery also results in increased levels of these two hormones. Dr. Keenan shared new research demonstrating that high levels of dietary fat interfere with the fermentation of natural RS and prevents the increase in GLP-1 and PYY that is seen with low and moderate fat diets. This indicates that the fermentation process may be even more important than caloric intake.

Dr. Topping also explained how dietary consumption of resistant starch may reduce the risk of colorectal cancer and other colonic diseases. African Americans have high rates of large bowel disease, but native populations, such as in South Africa, that consume traditional diets high in unrefined grains have very low rates of these diseases. It had been believed that the traditional diets were high in fiber, but they are actually not -- they are high in resistant starch. The fermentation of this naturally occurring resistant starch may be responsible for the reduced rate of disease.

Should I eat more natural resistant starch?

No, we don't need to start gorging ourselves on beans, pasta, rice and bananas. Instead, we need to set "doable goals," about eating more resistant starch, according to Hope Warshaw, an author and diabetes expert. She said that it's important to make small behavior changes that could lead to big impacts on health.

Warshaw and Oldways, a small food-related think tank that sponsored the recent conference, are calling for Americans to start by simply doubling their resistant starch intake.

"Americans consume just less than 5 grams of resistant starch daily, on average, while scientists suggest 15-20 grams or more may be optimum for health. In countries where rice and pasta are diet staples, resistant starch intake is more than double our national average, and in China it is almost 3 times greater, said K. Dun Gifford, president, Oldways in the October 16 press release. "Consumers can double their current resistant starch intake easily by enjoying beans or bananas, or cold potatoes, rice and pasta which all contain naturally-occurring resistant starch."

Now, I know from personal experience that some of these resistant startches, like beans and pasta, really bother me. And for those who have Celiac Disease, eating pasta that isn't gluten free is a no-no. So even though the latest news about the possibility of the health benefits of resistant starches are too important to ignore, not all foods will work for everyone. That's why it's important to understand your body and how it reacts to the foods you eat. It's helpful to keep a food journal so you can see how you feel after you eat certain foods.

And if you're experiencing ongoing bouts of constipation, bloating, gas, abdominal pain and/or diarrhea--you should see your doctor. It may be helpful to ask your doctor, nutritionist or other health provider if you should or how you can work these resistant statches into your diet, especially if you have diabetes or another health condition, or are trying to control your weight.

FYI
Here is a good Q & A on Resistant Starch that I found on About.com

All the best,

Gastro Girl

Gastro Girl's 10-day Yoplait Yo-Plus Challenge

Probiotics are becoming the hippest food enhancer since fiber. And for me this isn't a bad thing--if it helps keep my digestive system on track. So I was flattered when the thoughtful folks at Yoplait asked me if I'd like to try their new yogurt, Yo-Plus. The company must have read my mind (or my digestive system) as I've been struggling to keep things moving and grooving for some time. Like a lot of you, I'm trying to manage IBS symptoms including gas and bloating and the inability to stay regular, which have caused me great discomfort over the years.

So you can imagine my excitement when the Yoplait representative generously sent me a ten-day supply of Yo-Plus after I volunteered to take this 10-day challenge.


I'll admit I was a bit skeptical, as I really wondered if a yogurt, specifically formulated to help my digestive system could really do the job.

But when I saw the cups of strawberry and vanilla yogurt (two of my favorite yogurt flavors of all time), I put my objective journalism cap on and began the challenge two weeks ago.


So does it taste good?

Let me just say that I've always been a fan of Yoplait yogurt, as I find this brand to be among the creamiest, even the low-fat versions. Yes, I had expectations for the company's latest yogurt. And boy was my mouth rockin' after one spoonful of Yo-Plus. Yea, baby--the creamy, texture of Yo-Plus did not disappoint this Yoplait groupie. I dived into the strawberry version first and it was delicious--full of fabulous fruity fun.


You would never know this yogurt was packed with probiotics, prebiotics, including three grams of fiber. A yogurt full of fiber? This is a Gastro Girl's digestive dream come true.


And after I tasted the heavenly vanilla version the following day, I knew my 10-day Yo-Plus challenge would be delicious. And if it really helped make my gut happy, well that would be a bonus. By the way, Yo-Plus also comes in cherry and peach.


What's in Yo-Plus that makes it's so special?

The unique Yo-plus blend of probiotics and prebiotics, including three grams of fiber is called Optibalance.

Now probiotics are the good, friendly bacteria that your body needs to stay healthy and prebiotics are the fiber that helps sustain the growth of the friendly bacteria in your digestive tract. We need these two to keep the bad bugs out of our system.


Have more questions? Check out the FAQs on the Yo-Plus site.


Bottom line: Did Yo-Plus help my digestive system?

I will admit that for 10 days, I looked forward to starting my day with the 4 oz. cup of Yo-Plus. Some days, I even had another Yo-Plus in the afternoon. I did notice a difference about day three--I felt a little less bloated, and my gut felt calmer. Now, I didn't conduct a controlled trial or make any significant diet changes. So of course my assessment of whether or not Yo-Plus actually helped my digestive system is totally subjective. Placebo effect? Who knows.

But it's been past the 10-day challenge now, and I'm still getting my daily Yo-Plus on. I liked Yo-Plus so much I went out and bought more--including the Peach flavor, which was every bit as good as the other flavors I'd tried.

For me the serving size was perfect. Additonally, each serving has only 110 calories, and 1.5 grams of fat. Another big plus for me, was that Yo-Plus contains no artificial sweetners--which for some people aggravate their digestive system. Yes, Yo-Plus contains sugar--but with proper exercise and a balanced diet I'm not worried about the sugar!

I agree with Yoplait, that Yo-Plus can help my body to regulate its digestive health naturally. But, as Yoplait states on it's website, "Yo-Plus is not a treatment or cure for any medical disorder or disease. If you're experiencing any difficulty or discomfort with your digestive system, you should contact a healthcare professional immediately."


Yo-Plus gets Gastro Girl's Good for Your Gut approval!

Note: Gastro Girl and Revolution Health were not paid to endorse this product. All opinions expressed here are based on Gastro Girl's independent taste-test and do not represent Revolution Health.

Lentils Rule: Show the Little Legume Some Love

If you know me, you know I'm a loyal lentil fan. Despite constant barbs over the years from co-workers, friends and even family members, who think my insatiable desire for lentil soup is a bit weird, I've never given up my love for the little legume. And yes, I make a great lentil soup! E-mail me and I'll send you Gastro Girl's "secret" lentil soup recipe.

The latest jab came a few weeks ago when our group here was deciding the theme of our monthly "iron-chef pot-luck lunch." Sometimes it’s based on a single ingredient--so of course I suggested lentils. You would have thought I doing stand-up or something the way my co-workers simultaneously busted out laughing and groaning. Needless to say nobody wanted to tackle a disk with lentils. Although I did have my revenge when the pot-luck subject was "salads." I seized the moment to dazzle them with a french lentil and feta salad I whipped it to impress the naysayers. Yes, it was gobbled up to rave reviews and I took home an empty dish!

Still I've felt alone in my lentil loyalty; a member of underground club privy to its nutritional and overall health benefits.

Until today.

Co-worker G passed around a link to a Science Daily diddy giving major props to the lovely luscious lentil. Among the health benefits: you have a greater chance of losing weight if you eat a diet that is high in foods like lentils.

See, these foods release energy slowly once you've eaten them, which means they have a low glycemic index. Lentils, by the way, pack a protein punch and are a great substitute for meat.

Lentils are also very high in fiber, which is great for your digestive health. However, some fiber-filled foods may not be so gastro-friendly for people living with a digestive condition like Irritable Bowel Syndrome (IBS) or Celiac disease (where wheat, barley and rye are a problem.)

“When foods are eaten the body breaks them down into their components, and one component will be sugar. Different foods break down at different rates. Lentils, for instance, generate a long, gentle release of sugars, while foods like white bread send a sudden rush of sugar into the blood stream. Foods that release sugars rapidly are said to have a high glycemic index -- those that release it slowly have a low glycemic index," according to the Science Daily article.

A team of Cochrane Researchers found that people eating low glycemic index diets lost a mean of one kilogram more than those on similar energy high glycemic index diets.

"Low glycemic index diets appear to be particularly effective for people who are obese," says lead author Dr Diana Thomas, the Scientific Director of the Center for Evidence Based Pediatrics Gastroenterology and Nutrition, in Westmead, Australia. "It may be easier to adhere to a low glycemic index diet than a conventional weight loss diet, since there is less need to restrict the intake of food so long as the carbohydrates consumed have a low glycemic index," says Thomas. Source: Science Daily.

Need inspiration?

Try out these lentil recipes:

Simple lentils

Mediterranean lentil salad

Spinach and lentils

Lentil rice salad

Peggy's curried lentil soup

Grandma's red lentil soup

Alton Brown's lentil salad

Lukewarm pasta salad with lentils

Scottish spicy lentil soup

Half-assed lentil soup

Lentil soup with lemon and spinach

Living With IBS? Tap This Support Group to Live Better!

In my quest to understand Irritable Bowel Syndrome (IBS), a common digestive condition, I came across The IBS Self Help and Support Group , the largest online self-help health site for those living with IBS.



I spent many hours on the IBS site ever since I began my role at Revolution Health nearly a year ago in an effort to learn more about IBS--and even more importantly--to understand how IBS impacts the lives of those who are coping with it every day.

What I found here was a community of support, of kindness, education, learning, empathy, compassion and insight, at times sprinkled with humor; a place where frustrations and sadness are shared along with the good days when the pain isn't so bad and life is enjoyable. I found tips, advice and insight on everything you could imagine having to do with living with IBS including medications, treatment options, alternative therapies, exercise and diet.

If you don't have IBS you may not realize just how vital an online support group is to those who are coping with IBS. We all know how embarrassing it is to talk about our occasional tummy troubles--most of us keep our gas, bloating and other digestive woes to ourselves. But for the millions who suffer with IBS, suffering in silence can ruin lives.

Here's what one person with IBS said about the IBS Self Help & Support Group:

"It's drastic. The symptoms are sometimes constant. There's diarrhea and abdominal pain or constipation and bloating. I can't commit to anything too far in advance or anything that is regularly occurring. It greatly affects my life and I'm grateful that there is someone to turn to for support and information."

"... this group represents the real voice of the IBS sufferer, in a professional and dignified manner."

Tim and Nicole: Living and Laughing With IBS

My two favorite IBS bloggers, Tim Phelan (Romance, Riches, Restrooms) and Nicole Thomas, (Life in A Bathroom) are active in this IBS online support community and are inspirational and positive role models. You'll love their blogs! They both have such a great sense of humor--see for yourself!

Tim's got a book out too, Romance, Riches and Restrooms. It's fabulously funny and educational.

The IBS Self Help and Support Group formed in 1987 and established itself as a support and advocate group for IBS Sufferers. The group's founder and president, Jeffrey Roberts, is a respected voice of the IBS community and has testified before the Food and Drug Administration (FDA) several times on behalf of IBS patients.

What will you find? Access to bulletin and chat boards, blogs, news and articles, videos and podcasts, book list and store, medication listings, testing, diagnosis and treatment, research study listings, penpals and support groups.

IBS Chat: GET Real Life Stories and Solutions


If you want support information in book-form--IBS Chat contains the best and most commonly asked questions (with answers). I've read much of the book and I will say it offers a wealth of practical strategies for managing symptoms, information about treatment options, and insight into the impact IBS can have on someone's life.

Just like you'll find on the IBS group's website, IBS Chat is filled with advice, support, and reassurance. You'll be blown away with how much help and info you'll find within these pages and online at the IBS Self Help & Support Group.

Let me know what you think!

By the way, the IBS Self Help and Support Group is featured this week in Revolution Health's Online Health Fair, along with other leading organizations like the National Foundation For Celiac Awareness, the Society for Women's Health Research and the American Kidney Fund.

Digestive Disease Week 2007: A Gastro Girl's Dream Extravaganza

It's finally here. DDW 2007. (Digestive Disease Week 2007). I'm in heaven. See, it's all information, all the time. I'm reporting live from the press room at the Washington,D.C. Convention Center and man is this place buzzing. Just got my purple bag filled with all sorts of yep, INFORMATION. In my hand now is the Scientific Session Handout--a nearly 2 inch thick book filled with all the latest and greatest research. Actually, it's a guide to where all this latest and greatest research is being presented. SO much to learn...so little time...I need a team of Gastro Girls to help me cover all this great stuff. But I'll do the best I can to bring you what you need to know...and if I can't cover it all to the extent I want to...I'll summarize the highlights and point you to more information. Most importantly, I promise to follow-up with all this great stuff (ok how many times have I used the word "great" so far?

Quickly, before I run off to a Press Conferences:

Two things of major note based on new studies from this morning's early sessions:

Hypnotherapy Helps Children With IBS

Hypnotherapy for children with functional abdominal pain or irritable bowel syndrome is "highly superior" (which I take this to mean it works much better)than conventional therapies. Stay tuned for more info. This is great news for kids who are unfortunatley trying to cope with IBS and/or functional abdominal pain. Want more? Read my post about hypnotherapy and IBS. What are people saying about hypnotherapy?

Diverticular Disease? You Can Watch Your Movie and Eat Your Popcorn Too

Diverticular disease? Well, a new study is saying that popcorn, seeds, corn and nuts may not be bad. In fact, frequent popcorn consumption was associated with a reduced risk of diverticulitis. This is great news for those who were told to avoid nuts, seeds and the beloved movie munchie--popcorn. The study found that eating corn and nuts doesn't increase the risk of diverticular disease. Wonder if movie ticket sales and Popcorn Combo sales will go up with this news? Let the munching begin...

Read the Medical News Today article on this study


Stay tuned for more updates...

Beyonce Still Liverlicious After Hepatitis A Threat

Who dares eat at a Sports Illustrated party to celebrate the Swimsuit Issue? Apparently not the bootlylicious cover babe (former Destiny's Child and now solo pop star) Beyonce Knowles.
But Beyonce's choice (for whatever reason) to diss the sushi and salad at the Valentine's day Hollywood soirée, may have saved her from becoming infected with Hepatitis A.
Yea, girl, I'm with you here--and you're HOT. I mean REALLY. Food would be the last thing on my mind if I, too, was a busty bikini babe surrounded by other babes, all of us watching one another to see who is eating and who isn't (isn't that what luscious women do?)...and food sure as heck would be even more taboo if I wasn't a busty bikini babe at this party celebrating the end result of successful swimsuit shopping--something I have aspired to achieve since I was twelve-with minimal success. Ok, I can accept the fact that I will never fill out a suit like Beyonce, but it's not because I eat (or don't eat) at parties.

Ok, who's surprised Beyonce didn't eat? She just proved what I always thought was true-that the food at those celebrity parties is for show, or at least for the assistants and wannabe's to nosh on when no one is looking.

Now that I've got your attention-know that Beyonce is one lucky gal. Hepatitis A is no joke-and while it isn't as serious as the other types of viral hepatitis (Hepatitis B and Hepatitis C) it's still affects your liver.

According to published reports, Beyonce was tested for Hepatitis A (as were other party guests), after the cook was diagnosed with Hepatitis A.


Don't mean to make assumptions here, but you would think a cook working for Wolfgang Puck--that famous and ubiquitous chef turned major corporation--would be more careful about washing his hands.

Hepatitis A is usually transmitted via the fecal-oral route. That means that someone with the virus handles food you eat without washing his or her hands after using the toilet. You can also contract the virus by drinking contaminated water, eating raw shellfish from water polluted with sewage or being in close contact with a person who's infected - even if that person has no signs or symptoms. In fact, the disease is most contagious before signs and symptoms ever appear. Source: Revolution Health
Stories like this make me think twice about eating out. They really do. But folks-this can happen at home or at your friend's house too. Hepatitis A is highly contagious. Highly. So good hygiene is key.

I know I say this a lot-but wash those hands! What else can you do to avoid putting yourself at risk? Learn about prevention, risk factors, causes and signs and symptoms. And if you're ever on the cover of the swimsuit issue and get invited to the bikini bash-do like Beyonce-and starve.

Gastro Girl (aka Jacqueline Gaulin) is Revolution Health's Digestive health center manager and is not a licensed professional in this field. Opinions expressed here are her own and do not necessarily reflect those of Revolution Health. Ask her about anything digestive-health related or just tell her what's on your mind.

Everybody Poops: Thanks Oprah for Showing Us the S Curve

Digestive dialogue is going mainstream. Gastro Girl is smiling big today. And not just because of her morning flax-seed laden strawberry smoothie.

A friend just told me that a recent Oprah Winfrey show, The Insider's Guide to Make You Younger and Healthier included a segment, called Everybody Poops. This is so cool. Oprah, girl, you make me wannna shake your hand! Don't worry, I wash them frequently.

Anyway, the show included a Health IQ quiz.

Guess what? First two questions were related to our digestive health:

1. What shape should your poop be?

a. Pancake-shaped
b. S-shaped
c. Pebble-shaped
d. I refuse to look.

2. How much fiber should you eat per day?

a. 10 grams
b. 15 grams
c. 25 grams
d. 55 grams

You'll have to watch the segment to find out.

Check out Revolution Health's Digestive Center for more information and resources.

Have questions? Ask the Revolution Health community or read what other's are talking about related to digestive health, like acid reflux, IBS, gluten-free living and Crohn's disease.

When Your Boyfriend (or anyone, really) Brings Forth Wind Noisily From The Stomach (Over and Over and Over Again)

Real-World Dilemma
"Why does my boyfriend burp so much,” co-worker G asks with the ever-so-calm demeanor that doesn’t quite mask the sheer annoyance in her voice. Her question came swift and serious over the cubicle screen as though I was hearing confession and nothing was sacred or forbidden or—expected.

I know, I know, by now I should be used to the openness that has blossomed around here. Hey, hold on (not too long—so not good for you) no one said this job was easy or predictable—kind of like the digestive process if you really, really think about it. Anyway, in her confession co-worker G (like her beloved belching beau) didn’t hold back.

I’ve met her beau (let’s call him Triple B) a few times and now picture the baby-faced man in the shower (behind the curtain of course) his guttural air expel-ations harmonizing with the bathroom steam.

“Ah, where’s your loyalty Gastro Girl: Are YOU picturing HER boyfriend in the shower?”


Get those minds out of the toilet folks. Co-worker G specifically described in detail the ritualistic evening arias, baritone loud, permeating her eardrums with the most explosive sound.

As Chaka Khan, says in a most danceable way (if I may add)—dear, dear co-worker G, “I feel for you.” In fact, I think we all do!

Girl, What’s Up With Your Belching Beau?

Although I couldn’t absolve anyone of anything at this point, I did the Gastro Girl thing and put myself in Coworker’s G’s shoes, or was it her slippers?

My mind raced around Triple B’s belching—is it a habit? A serious gastro problem? A cruel and wicked curse? Or simply something that I so want to know more about and darn it, I’m going to flip (for answers) through all the educational materials that cover my desk like overgrown wildflowers (note the image I want you to draw here: quite pretty, colorful and a bit scattered, unorganized organization—you know how those flowers grow.)

Even the Simpsons had fun with belching.

Then I found it—just the explanation needed—all compiled neatly in a blue and white pamphlet from the International Foundation for Functional Gastrointestinal Disorders (IFFGD).

Here’s the Scoop:

First: A little word about the words.

When Triple B belches he is, according to the dictionary, bringing forth wind noisily from the stomach. Did you know that while some of you may use burping and belching interchangeably—the word, burp doesn’t even appear in some dictionaries—but appears to mean, according to the IFFGD, “cause to belch,” as one would burp a baby. Betcha didn’t know that little tidbit, did ya? Me neither!

Bringing Forth Stomach Wind: What’s Normal

Belching after a large meal is a physiologically normal, indeed a necessary venting of air from the stomach. In some countries, nothing says thanks for the great meal like a resounding belch. And, says the IFFGD, belching even has comic associations as with Sir Toby Belch in Shakespeare’s Twelfth Night.


By the way, Co-worker G just informed that she was, “Sir Toby Belch” for a high school play—years later. And given her current situation---how truly apropos.

When You Should Worry About Belching

Some people are plagued by sudden attacks of belching, which is intrusive and embarrassing. IFFGD says these folks are often convinced that the gas or air that is belched comes from the stomach---indicating an underlying gas-producing condition. But folks, that’s rarely the case.

What is it then?

All available evidence points to swallowed air as the source of the stomach gas and the perceived need to “bring it up.” (Source: IFFGD)

And there’s a word for this process of “bringing it up”: Aerophagia

Sure, air swallowing is normal. Did you know that newborns have no gas in their intestines until they take their first breath? Then the air shows up progressively down in the gut. It’s normal for the esophagus to contain some swallowed air. But if you have a disorder called achalasia, where the valve at the lower end of the esophagus (gullet) can’t relax, your stomach contains no gas at all. (Source: IFFGD)

Here's what happens when you swallow air:

1. When you inhale, the pressure in the esophagus (gullet) falls, drawing in air.

2. Deliberate inhalation against a willfully closed windpipe draws even more air into the esophagus. This air can be forced out again as pressure within the esophagus increases with exhalation. (Remember grossing out (or amusing) your family and friends with those “forced” rather baritone burps?—yep, this is how you did it!)

However, this action is beneficial to those who have lost their larynx (voice box) because of cancer: this learnable skill allows these people to generate esophageal speech. I think this is quite interesting! (Source: IFFGD)

Still Not Sure

Co-worker G’s says she isn’t sure what is causing the chronic belching in her beau. A part of her thinks his actions more habitual than anything else. See, she borrowed the IFFGD pamphlet and learned that commonly, aerophagia is an unwanted habit in those who repeatedly burp, sometimes in response to a sense of abdominal bloating (but keep in mind that belching and abdominal bloating often occur independently).

So does Triple B fall into this category? Only a doctor can help determine this.

See my original post and the comments on this post at Revolution Health.

Gastro Girl (aka Jacqueline Gaulin) is Revolution Health's Digestive health center communicty manager and is not a licensed professional in this field. Opinions expressed here are her own and do not necessarily reflect those of Revolution Health. Ask her about anything digestive-health related or just tell her what's on your mind.