Secret Gut-Loving Carbs (Resistant Starch)

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Today I want to talk to you about one of the best nutrients for your gut microbiome. It isn’t a supplement — it’s a special type of carbohydrate called resistant starch.

Your gut is at the ROOT of your health and therefore, your gut holds the key to unstoppable health.
Everything that you eat effects your gut, the part of your body from your mouth all the way to the other end. Why is your gut so important? Your gut is where you take all the good stuff you eat and drink and transform it into the many building blocks your body needs to make energy, think clearly, sleep well, maintain a healthy weight, build muscle, and clear out toxins that need clearing out daily so you can thrive. 


Your microbiome, the trillions of microorganisms that live in your gut, is always working behind the scenes to support your health. It is absolutely in your best interest to feed your microbiome quality nutrients to keep it (and you) happy.

So back to resistant starch. Unlike most carbs, resistant starch isn’t fully digested in the small intestine. Instead, it travels to the colon where it feeds your beneficial gut bacteria.

When your microbes ferment (break down) resistant starch, they produce short-chain fatty acids like butyrate, which are linked to some huge health benefits:

• improved gut barrier function
• lower inflammation
• better blood sugar regulation
• healthier metabolism

Now not all resistant starch is the same. There are four types, and they show up in different foods.

Type 1: Physically Protected Starch

This starch is trapped inside the fiber structure of whole foods, making it harder to digest until they reach your large intestine.

Good sources include:

  • Lentils
  • Chickpeas
  • Black beans
  • Intact whole grains like oats or barley

Choosing whole, minimally processed plant foods helps more of this starch reach your gut bacteria.

Type 2: Naturally Resistant Starch

Some foods naturally contain starch that resists digestion.

Common sources:

  • Green bananas (green-tipped bananas contain resistant starch too, just not as much as fully green bananas)
  • Green banana flour
  • Raw potato starch

Adding part of an unripened banana or a green-tipped banana to a smoothie is an easy way to up your resistant starch. Another option many people do is add 1–2 teaspoons of raw potato starch or green banana flour to smoothies or yogurt as a prebiotic boost.

Type 3: Retrograded Starch

This is the easiest way to increase resistant starch in everyday meals–I love leftovers!

When foods like potatoes, rice, or oats are cooked and then cooled, their starch structure changes and becomes resistant (even if you reheat them).

Examples:

  • Potato salad
  • Overnight oats
  • Cooked rice that’s cooled and reheated
  • Leftover roasted potatoes

Type 4: Modified Resistant Starch

This form is manufactured and added to processed foods labeled “high fiber.”

Examples:

  • Prebiotic supplements, RS4 (Resistant Starch Type 4)

While technically resistant starch, I encourage you to focus on whole food sources when possible.

The Takeaway

Supporting your gut microbiome doesn’t have to be complicated.

Simply include a few resistant starch foods throughout the week:

• beans or lentils
• cooked-and-cooled potatoes or rice
• overnight oats
• green bananas in smoothies

Think of resistant starch as fertilizer for your gut bacteria — keeping them happy so they can do their job producing compounds that support your digestion, metabolic health, and keep your inflammation levels balanced.

As a functional nutritionist, I don’t just help you to eat healthier: I help you create a healthier lifestyle.  

If you’re ready to discover where your best health has been hiding (and what is causing your symptoms), I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Wishing you unstoppable health,

~Rebecca

P.S. If you know someone who is ready to feel great & create health habits that stick, I would love to connect with them!

Please share my scheduling link with them so that they can schedule a complimentary
Unstoppable Health Discovery Session with me.

The 3 Hidden Reasons Healthy People Still Feel Inflamed

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You eat clean.
You exercise.
You avoid processed foods.
Your labs are “normal.”

But you know something doesn’t feel right. Maybe you feel tired, overly stiff/achy…Or maybe you are feeling stuck with weight loss or resolving your digestive symptoms.

Sound familiar? It sure did for me even back in my 20’s! I was dealing with all sorts of symptoms despite eating healthily and exercising regularly. Symptoms brewing under the surface will usually just get worse, especially when we don’t know what is causing them.

Here’s what I often see in my practice: inflammation isn’t always coming from the obvious places. It’s not just about sugar, gluten, or processed foods.

It’s often coming from physiology that looks “fine” on the surface — but isn’t optimized underneath.

Here are three hidden drivers of inflammation & other symptoms I see in otherwise healthy people:

1. Blood Sugar Swings (Even If You Don’t Eat Sugar)

You can be eating organic, whole foods and still experience a bit of a blood glucose rollercoaster.

Common culprits:

  • Undereating protein
  • Coffee + carbs first thing in the morning
  • Long gaps between meals (or skipping meals)
  • Intense workouts without enough sleep or recovery

Every time your blood sugar spikes and crashes, it triggers a stress response. Cortisol levels go up, connective tissue breaks down and over time, this leads to systemic inflammation, disrupted sleep, increased visceral fat (fat around midsection and organs), brain fog, hormonal imbalance, digestive issues, reduced immunity, etc.

What helps:

  • 30–40g protein at breakfast (if you are far off from this, just start upping your protein and aim for progress, not perfection)
  • Pairing carbs with protein + healthy fat
  • Strength training to build muscle (muscle helps stabilize blood sugar by using it up)
  • Eating within 60–90 minutes of waking

Stable blood sugar = more mental bandwidth, mood balance, increased energy and lower likelihood of inflammation

2. Nervous System Overload

You may or may not feel stressed. But let’s face it, in this day and age, there are so many distractions, things competing for our energy and attention, and yes, even those people/jobs/commitments that we are so grateful for, can feel like too much to juggle at times. Many of us can feel like we are constantly “on”. Well, your nervous system files all of that, even the “good” commitments as stress.

Chronic sympathetic activation (fight-or-flight) increases:

  • Gut permeability
  • Muscle tension
  • Inflammatory cytokines
  • Poor recovery from workouts…and poor sleep

What helps:

  • 5 minutes of slow nasal breathing daily
  • Walking after meals (gentle pace)
  • Prioritizing sleep like it’s a precious resource…bc it is!
  • Having fun (dance, sing, play a game, laugh, etc)…even a few minutes of fun each day does wonders for your nervous system health

Inflammation decreases when your body feels safe.

3. The Recovery Deficit

Many high-functioning adults are out of balance with rest and recovery.

You’re doing:

  • Long work days
  • Poor sleep or late bedtimes
  • Social obligations
  • Skipping exercise…or only doing really intense workouts

But your body and mind needs:

  • Deep sleep
  • Parasympathetic time
  • Mobility work
  • True rest days

Balancing inflammation is often about delegating, asking for help, saying yes to restorative activities, and pacing yourself throughout the day/week as best you can.

What helps:

  • 2–3 strength sessions/wk instead of daily high intensity cardio or HIIT
  • Magnesium glycinate in the evening
  • A consistent sleep window
  • One low-output day per week

The Takeaway

If you’re a “healthy” person who still feels inflamed or you’re just not feeling your best, the solution is leaning into these suggestions to help you feel more nourished, regulated, and recovered.

As a functional nutritionist, I don’t just help you to eat healthier: I help you create a healthier lifestyle.  

If you’re ready to discover where your best health has been hiding (and what is causing your symptoms), I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Wishing you unstoppable health,

~Rebecca

P.S. If you know someone who is ready to feel great & create health habits that stick, I would love to connect with them!

Please share my scheduling link with them so that they can schedule a complimentary Unstoppable Health Discovery Session with me.