This list of fibers’ superpowers is enough to get me to munch on another carrot or two, sip lentil soup and snack on popcorn instead of pretzels. How about you?
Not all fibers are the same
Just like vitamin E doesn’t make up for lack of vitamin D, one type of fiber won’t substitute for another type. Some fibers are bathroom helpers. Some lower cholesterol levels. And some feed gut microbes. We can’t rely on just one or two high-fiber foods to keep us healthy.
Unfortunately, only 5% of Americans consume the recommended amounts of fiber. The Adequate Intake is 25 grams daily for women and 38 grams for men, but on average, we consume a mere 16 grams daily. We can do way better than that!
So how can we fill the fiber gap? With a variety of foods, so we get a variety of benefits.
I love muesli sprinkled on yogurt or cottage cheese or with milk and berries.
It’s starch and a type of fiber you may not have heard of.
Yes, it’s starch, but it’s unique. Resistant starch escapes digestion in the small intestine, so like other fibers, it makes its way to the large intestine. There it can be fermented by gut bacteria. Basically, those microbes in our intestines make a meal out of resistant starch, resulting in the production of short-chain fatty acids like butyrate, which is critical to health.
Research suggests consuming resistant starch might improve blood sugar control, might make the body more sensitive to insulin, and even affects satiety levels – meaning it keeps you full longer and can help with weight management.
Because it’s slowly fermented by the gut microbiota, it’s well-tolerated at amounts higher than many other fibers.
And here’s one more way resistant starch helps people with prediabetes or diabetes.
Since not all of the starch is digested, it doesn’t contribute directly to blood sugar levels.
You can also add high-maize resistant starch or potato starch to various foods. You can bake with high maize resistant starch, but heating potato starch destroys its unique benefits. Use it in yogurt or overnight oats.
I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.
When the cell structure is weakened, the starch is less resistant. Cooking oats does that. I’ve often wondered if overnight oats lose some of their resistant starch from the hours of soaking. I’ve not seen measurements on this. If I had to guess – so I don’t have a reliable answer – I would guess that oats that have been soaked have more resistant starch than cooked oats, but less than oats that have not been soaked.
Hi there! I'm Jill, a nutrition & diabetes expert and the author of 4 books.
I believe simple changes in health habits can bring you life-changing rewards.
And I believe willpower is way overrated.
Right here is where you can discover the mindset and habits to stick with healthy lifestyle choices most of the time - and drop the guilt when you don't.
I’ll have to keep an eye out for this wheat! I haven’t seen it before.
I think we’re all looking forward to having it readily available!
Super well written! Will definitely be sharing
Thank you! Fiber and resistant starch are so under-consumed!
Does getting oats wet change the starches in them?
When the cell structure is weakened, the starch is less resistant. Cooking oats does that. I’ve often wondered if overnight oats lose some of their resistant starch from the hours of soaking. I’ve not seen measurements on this. If I had to guess – so I don’t have a reliable answer – I would guess that oats that have been soaked have more resistant starch than cooked oats, but less than oats that have not been soaked.
I never knew this much about resistant starch. Great post Jill!
Thanks! Pretty cool, right?
Love fibre — I think dietitians are all for the “smooth move” ;-).
Great post!