A resistant starch experimenter shares his impressive American Gut Project results.

I disagree with RS1 definition here, the beans are chewed so I dont see extra protection from a 'barrier' but RS1 Navy beans work for me, produce little gas if I ramp up slowy, and you can eat them HOT as you like, no restrictions.

Q: Are all resistant starches the same?
A: No, they’re not. Unlike most other ingredients, resistant starches are identified by a physiologically-based definition, not the chemical-based definition. Because of this, today’s resistant starches are typically categorized into four types:

RS1: Physically inaccessible (undigestible) resistant starch, such as that found in seeds, legumes and unprocessed whole grains. These starches resist digestion because they are protected by a barrier which slows down digestion.

RS2: Resistant starch that occurs in its natural granular form, such as under-ripe or slightly green bananas and high amylose corn (i.e. Hi-maize® resistant starch).

RS3: When starch-containing foods are cooked and cooled (for instance bread, cornflakes and cooked-and-chilled potatoes, parts of the starch chains can crystallize and become less digestible. The less digestible portion is Type 3 resistant starch.

RS4: Starch can also be chemically treated to make starch that cannot be digested within the digestive tract. Preliminary research has shown that they do not behave like natural resistant starch within the body. The potential benefits of this type of resistant starch are largely unknown.

aguywithuc said...

StealthGuardian said...
That's good to hear! I bought some free range drumstricks from trader joes the other day, cooked it in lard with a pinch of sea salt and it turned out to be fantastic. I have plenty of cool recipes lined up for drumstucks. The plus is that the bones can be re-used for broths.

1) Where do you get your qing dai from?
2) Since you have issues with lactose, have you considered raw milk or kefir? It has the lactase enzyme intact to digest lactose and is arguably the best thing for muscle building. I lost a ton of muscle during my antibiotic ordeal, and it's helped me get some back.
3) Really want to add the navy beans, still have issues though and have to work my way up.
4) Fructose always bothers me, so I try to avoid it. People without IBD also have problems with fructose.

1) Looks like I bought this one, re-ordering today http://www.tcmtreatment.com/herbs/0-qingdai.htm
2) Kefir seems high in sugar which is actually ok but I felt the commercial brands still had lactose, no I am really interested in something like that which I can chug like I used to chug milk but seems when I have a lot of the store bought kefir my system does not like it. So you got my attention why do you think the protein in kefir is the best for bodybuilding ?
3) Navy beans are just great for me learning to snack on them more and have a great hot mustard sauce, but I still only go for 4-5 spoonfuls as I get used to them I can say between navy and qinq dai inflammation has all but disappeared in my body, no pred till noon today and I am sure I am shutdown because I been on high dose throughout my interviewing but this is why I love navy when its time to taper down, there is so little inflammation there is so little demand for cortisol or pred back-fill so once my body is ready for navy I begin and soon I am ready for pred chop. Supposedly you just eat 1 bean, 2 beans, 4 beans, 8 beans and the right probiotic will grow within and as you ramp up you wont be very gassy as they are able to break down the regular fiber, RS of course is not intended to breakdown by bacteria but ferment into SCFA, well if I got that backwards someone smart please correct me.
4) Fructose is bad yet Breyers lactose-free lists sugar, corn syrup so isnt that high-fructose corn syrup ? Odd it does not bother me.

Hi aguywithuc,

1) Kefir fermented form raw dairy is basically the richest source of probiotics on the planet. The store bought ones are generally sugar ridden and have limited bacterial cultures. Cronsbabe has a nice tutorial here for making it here. She dropped by here and posted some nice tips. If you have access to raw diary and can find a nice source where the animals are on pasture, it might be worth it. Here's the milk finder. It is outlawed in most states due to risk of pathogens, so it's like an underground thing. Of course, the choice is yours. :)

2) If one can handle it, the best protein for building muscle is whey/casein and the best source for this is raw milk or kefir. Kefir from raw milk is ideal because it has 1) probiotics 2) no lactose if fermented 24 hours 3) predigested and easily assimilated protein 4) rich in B-vitamins. People like crohnsbabe and Jordan Rubin have come back from the grave with kefir.

Hope this helps.

Post Edited (StealthGuardian) : 12/9/2013 1:34:58 PM (GMT-7)

momto2boys said...
Just thought I would share how my potato starch experiment is going:
I have worked my way up to 2 TBSP of potato starch in my smoothie every morning (green banana, blueberries, wheat grass powder, brown rice protein powder, plain/organic kefir and yogurt/scd style with organic, whole, cream top cow'smilk) and I think I may have reached a max dosage for me. For the past week I have been going once a day and started feeling a little constipated yesterday. I cut my dose back to 1.5 TBSP yesterday and had two of the most perfect BM's today.
I have been so much better, no gut noises at all, no urgency and I haven't had blood or mucus in some time. I have also gained a pound since I started the potato starch, not sure I like that! I ate a salad last week and for the first time since i developed UC I had zero reaction to it and never saw any sign of it in my stool!
Thanks to everyone who has shared their knowledge, this is one crazy puzzle to try and solve.

That is awesome, mom2boys! I really hope it continues. I've also noticed that I can tolerate legumes like chickpeas now. There is something about the potato/potato starch that increases microbial diversity in the gut, which in turn helps to assimilate other food groups. Still no luck on fructose though, but it's getting there. It's like 2 steps forward, 1 step back kind of thing, as I learn new things everyday.

Are you supplementing with prescript assist or any soil based organisms?

momto2boys said...
Stealth: I am not doing any sbo's at all right now. To be perfectly honest, they terrify me since they are harder to get rid of if they start overgrowing in the digestive tract. That said, I do grow a lot of my own food and I don't peel carrots or anything that grows in the ground so I imagine I am getting them from food in some quantities. My great grandmother always said eating a little dirt was good for you!
I need to update my sig, I am taking 1 tsp of l-glutamine a day, 2 reuteri probiotics, 1 garden if life raw probiotic-100 billion, 1 cultuerelle daily, 5-500 mg psyllium capsules, 2 curculmin caps and 1 tsp of slippery elm bark powder and I am phasing out wild oregano oil this week after a month on it.

Another person who eats veggies with dirt. :)

Your great grandmother was a wise woman.

I do think more research is needed on SBOs, but prescript assist has some pretty nice clinical backing, which is why I recommend it to folks who aren't able to find organic veggies.

I eat my rice and potatoes at room temp, which is pretty cold in my house!

momto2boys, i'm having the same problem with constipation. i've cut back on my RS, too, but am still only going at most once a day and i really have to force it out. still waiting to go today so i just drank some magnesium citrate.

i think i'm going to stick to only one resistant starch per day now. i was doing potato/green banana but i'm just gonna do a sweet potato now since it tastes better anyway and is more feeling. i was adding a 2 tsp of potato starch to my foods, too, and that's probably pushing it!

aguywithuc said...
Had to let store bought 99.99 lactose free kefir go.

Back to perfect poop.

Navy beans work great hot, cold in between.

Rounded up every 'SLENDER STICKS' in colorado - contains RS2.

Tastes Great !

Only tropical punch as RS2 fiber.

Good to hear! Hope it continues. :)

I started adding in legumes. Will pick up some Eden Navy Beans from whole foods. Is that the brand you eat or is it Kuners?

Started on green(ish) bananas today. Ordered some potato starch online. This could be the missing link I was after, since I did notice in the past (years ago) unexpected improvement when I ate pasta at times (which was probably undercooked/hard), and also unripened bananas (which was banned on SCD but never gave me issues).. I'm keen to try this out, but will be going slow. First just greenish bananas, occasional navy beans (baked beans), and going very slow on potato starch (like 1/2 tsp.) when it arrives.

StealthGuardian said...

aguywithuc said...
Had to let store bought 99.99 lactose free kefir go.

Back to perfect poop.

Navy beans work great hot, cold in between.

Rounded up every 'SLENDER STICKS' in colorado - contains RS2.

Tastes Great !

Only tropical punch as RS2 fiber.

Good to hear! Hope it continues. :)

I started adding in legumes. Will pick up some Eden Navy Beans from whole foods. Is that the brand you eat or is it Kuners?

I focus on Kuners it packs the most punch but can be gasier until you get adjusted. Right now having about 5-6 spoonfuls with a protein meal like chicken or meatballs. Lucky to get twice per day but trying to avoid less than once. Even eating cold out of can when too lazy too go back and heat them after warming chicken etc.

Cooking would defeat the purpose I would think in destroying the RS. I blend mine into my oatmeal. Sounds like others are blending into smoothies.

StealthGuardian said...


Cooking reduces the RS content by a large amount, though I don't have the exact numbers on me @ the moment.

If green bananas are not to your liking, you may find plantain flour or potato starch more suitable taste-wise.

Actually I am taking 2 table spoons of raw potato starch per day (each table spoon is mixed with a cup of water). I just started raw green bananas today. Still not change in my symptoms.

StealthGuardian said...

Diversifying is a good idea. Let me know how it goes. If you have issues, psyllium might help move things along.

Thanks SG but I think my issue at the moment is too many BMs which are too loose, as opposed to constipation... unfortunately :(

No because i am not using Pentasa atm. My sig needs updating. What do u mean by "NNT for Pentasa is 25"?