Mixed
Consuming high levels of resistant starch (48-66g/day) shifts the gut microbiome composition by increasing the Firmicutes-to-Bacteroidetes ratio and enriching butyrate-producing taxa such as Faecalibacterium prausnitzii, Roseburia, and Ruminococcus.
To leverage resistant starch, incorporate high-amylose cornstarch (like Hi-Maize) into your diet at doses of 48-66g daily for at least two weeks. This specific type of starch resists digestion in the small intestine, allowing it to ferment in the colon. This process enriches beneficial bacteria like Faecalibacterium and Ruminococcus, which produce butyrate, a short-chain fatty acid linked to improved gut health and insulin sensitivity. This is particularly relevant if you have insulin resistance.
the HRS diet resulted in a shift in the structure of the gut microbiome... there was a consistent increase in the proportion of Firmicutes to Bacteroides following the HRS diet... These changes included increases in relative amounts of species in the genera Faecalibacterium, Roseburia, and Ruminococcus
Why this rating
Multi-omics (16S, metaproteomics, metabolomics) in a controlled crossover trial with insulin-resistant subjects provides strong mechanistic evidence.
Source
Impact of Dietary Resistant Starch on the Human Gut Microbiome, Metaproteome, and Metabolome
Tanja Maier et al. · mBio · 2017
DOI 10.1128/mbio.01343-17
More from this paper
- High resistant starch intake increases fecal butyrate and propionate levels and alters host lipid metabolism pathways, including increased abundance of host lipases and specific fatty acids.Good
- High resistant starch intake improves postprandial insulin and glucose regulation but may increase plasma TMAO levels, a biomarker for cardiovascular disease risk.Good
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