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Starting resistant starches

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Answered on April 14, 2014
Created April 13, 2014 at 5:02 PM

So, I've been reading about resistant starches and possible beneficial effects on the gut biome. I've been really excited to experiment and this morning I bought green bananas and unmodified potato starch.

How much is recommended to start with? Should I try a whole banana or one spoonful of starch or more or less?

I have IBS and am expecting and preparing for maybe some discomfort at first, when is the best time to take it? In the morning? Evening? Before or after meals or during? On an empty stomach? I'm kind of tempted just to pound down a green banana and go from there, but I'm not sure if I should take it with anything in particular. I also have probiotics, maybe take together?

I'm 21, female, 5'9" collegiate runner. Really interested in taking the next steps in improving my body for athletic performance.

...I also posted a week or so ago asking about caloric ratios, no one's responded. Hopefully someone will to this! Thank you!

5650 · April 14, 2014 at 12:49 AM

agree 100% with the hunger issue. RS really fills my tummy up and satiates me for hours.

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7 Answers

5001 · April 14, 2014 at 9:39 AM

I started with 2 teaspoons of Potato starch morning and evening, mixed with either kefir, water or beet kvass. The gas was dreadful! So I reduced to just 2 teaspoons evenings. I am now on 4 teaspoons in the evenings and my sleep is hugely improved, gas has now gone (thankfully!) and I feel so much more energetic. I am also eating a fair amount of home made sauerkraut.

The main reasons for starting this was to see if it improved poor gut health (i.e. symptoms of IBS D) and it has been AMAZING for this. I have got my mornings back - I used to have to stay near the bathroom most mornings!

Huge thread here

I have also started eating mung bean noodles, plantains, inulin rich foods (asparagus, sunchokes etc) and they are great.

8395 · April 14, 2014 at 3:11 AM

I would slowly with IBS because you can't be sure what condition your gut is in. Start with as little as 1 tsp of PS or an inch of green banana and work up to the full dose (30 g a day) as tolerated.

5650 · April 14, 2014 at 12:48 AM

there is no sort of protocol for this. you just try it and see what happens. green bananas you can eat or just put in a smoothie. i ate a whole one at a time. for the potato starch, i use at most 2 tbsp at a time because the gas is HORRENDOUS. i don't use it every day so i can give my poor colon a break. my favorite is cold potatoes.

1207 · April 14, 2014 at 12:20 AM

I think eating your resistant starch in real food, like potato salad, is a better choice. But I am really interested in hearing how you do, and how @eric 9 progresses in his n=1. I like real food, and if I can get more veg and good fat in with my resistant starch, that seems like the better choice. However for very active people, it may be better to have something you can quickly swallow and get on with your physical activities. I'm eager to learn more about this - thanks for asking this question.

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213 · April 13, 2014 at 6:04 PM

Some people can take 4 tbsps a day with no gas at all. Obviously the gut of those folks are already able to process the starch easily. I started with 1 tbsp a day and within 30 minute had the gas, not painful, just had it. Eventually worked up to 4 tbsps/day and now I skip days and only do it randomly. Simple way is mixed in water, or yogurt works well.

4319 · April 13, 2014 at 5:33 PM

I cannot answer your questions. However, I am doing my own n=1 work with resistant starch so i will just go on record with my results. I just started a few days ago. I tend to be very careful of being influenced by what others have written and will usually not state that an effect has occurred even if slightly, just to be on the safe side and not mislead, if I am not sure if it is real or not.

With RS, I am using Potato Starch and what I have noticed is a very noticeable increase in energy. I am surprised Another thing, I am definitely losing weight, even over just a few days. The reason is that I am not hungry. It somehow satiates. I don't understand the process, but I am definitely less hungry and have given up one of my poorest habits, snacking between meals. No willpower needed This alone has led to a decrease in my blood glucose levels. I'm a Type II diabetic with no meds.

It has given me a slight increase in gas. Since i started Paleo a few years ago, I have had almost no gas at all, i.e. gas coming from rectum :)

My dosage: I am taking a heaping teaspoonful in the AM and another in the PM. I take it with cinnamon, ginger, goji berries, vanilla, cream and a drop of stevia concentrate. HTH

5650 · April 14, 2014 at 12:49 AM

agree 100% with the hunger issue. RS really fills my tummy up and satiates me for hours.

1717 · April 13, 2014 at 5:29 PM

go slow, obviously. One teaspoon for breakfast in the beginning. Go up to two in a week if A-OK. Not sure how to advise you w.r.t. bananas because the content of RS varies widely (ripe bananas do not have it).

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