Resistant Starch


Resistant Starch…


There’s alot of buzz right now in the IBD world of research, scientists, and some more knowledgeable doctors, and it’s all about: Resistant Starch!



So, what exactly is the definition of Resistant Starch?


The National Cancer Institute at the NIH, defines it this way:


“…Resistant Starch

A form of dietary fiber that resists degradation in the small intestine by gastrointestinal (GI) enzymes with potential chemopreventive and prebiotic activity. Upon consumption of resistant starch, the fiber is not metabolized or absorbed in the small intestine and enters the colon unaltered. Once in the colon, the starch is fermented by anaerobic colonic bacteria and produces short-chain fatty acids (SCFA), including butyrate, which has anti-inflammatory and immunoregulatory activities. In addition, butyrate appears to exert antitumor effects by inhibiting tumor cell proliferation, inducing tumor cell differentiation and apoptosis in colorectal cancer cells…”


What’s this all about?

Click here to see the Dr.Oz video on Resistant Starch



What can Resistant Starch do for you?


Per “The Resistant Starch Report”  (click here to read the full PDF) from Australia:

“…Resistant Starch and Digestive Health

When resistant starch reaches the bowel, it is broken down (fermented) by the resident bacteria, generating a range of beneficial changes.

These can impact digestive health in a number of ways:


1) Beneficially increasing stool bulk, giving a mild laxative effect which promotes ‘regularity’ (Phillips J & others 1995).


2) Encouraging the growth of healthy bacteria in the bowel – the ‘prebiotic effect’ (Topping D & others 2003).



3) Producing short chain fatty acids (in particular butyrate) which promote intestinal health (Weaver GA and others 1992).


4) Reducing intestinal pH and the production of potentially harmful secondary bile acids, ammonia and phenols (Birkett A & others 1996).



5) Preventing the degradation of the mucous layer within the colon. The mucous layer is believed to protect colon cells (Toden S & others 2006)…”


What if I told you that there’s a bread you can have, containing Resistant Starch? …AND it’s good for you too!


It’s gluten free, made from ancient grains which makes it nutrient dense, and contains the “resistant starch”* that has proven to be good for your colon.


Click here to read about the benefits of Resistant Starch


“…Researchers at the University of Colorado Denver summarize these benefits in a review paper in the current issue of the journal Current Opinion in Gastroenterology.”

*Resistant Starch can help:


1-Kill precancerous polyps in the colon
2-Prevent diabetes by improving insulin sensitivity and regulating blood sugar
3-Maintain healthy body weight
4-Reduce inflammation
5-Prevent or treat inflammatory bowel disease
6-Help promote the growth of beneficial bacteria in the gut

“Resistant starch is a very good substrate for fermentation,” Higgins told LiveScience. “Instead of being digested by amylases in the upper digestive tract, it passes to the bowel, where it is fermented by bacteria into short chain fatty acids (SCFA). SCFA are acidic, so they lower bowel pH, which facilitates proliferation of good bugs and inhibits growth of pathogenic bacteria. All of this extra fermentation and availability of SCFA provides fuel or energy for the colonocytes [cells lining the colon], which are a barrier against infection.”


“Therefore, the lining of the bowel thickens and becomes healthier, and more good bugs colonize and thrive,” Higgins added. “In this way, resistant starch acts as a probiotic. Resistant starch also has some of the properties of insoluble fiber, so it increases stool bulk and decreases transit time, both of which are indicators of bowel health.”


Also, butyrate, a type of SCFA, seems to be involved in the prevention of bowel cancer, Higgins said.


Whole grains, peas, and beans have a form of resistant starch that maintains its structure even when hot, though.”



More Research Studies on the Benefit of Resistant Starch


1) Click here to see the paper

Dietary resistant starch and chronic inflammatory bowel diseases.

“…These studies were performed to test the benefit of resistant starch on ulcerative colitis via prebiotic and butyrate effects. Butyrate, propionate, and acetate are produced in the colon of mammals as a result of microbial fermentation of resistant starch and other dietary fibers. Butyrate plays an important role in the colonic mucosal growth and epithelial proliferation.

 A reduction in the colonic butyrate level induces chronic mucosal atrophy. Short-chain fatty acid enemas increase mucosal generation, crypt length, and DNA content of the colonocytes. They also ameliorate symptoms of ulcerative colitis in human patients and rats injected with trinitrobenzene sulfonic acid (TNBS).

Butyrate, and also to a lesser degree propionate, are substrates for the aerobic energy metabolism, and trophic factors of the colonocytes. Adverse butyrate effects occur in normal and neoplastic colonic cells. In normal cells, butyrate induces proliferation at the crypt base, while inhibiting proliferation at the crypt surface. In neoplastic cells, butyrate inhibits DNA synthesis and arrests cell growth in the G1 phase of the cell cycle. The improvement of the TNBS-induced colonic inflammation occurred earlier in the resistant starch (RS)-fed rats than in the RS-free group. This benefit coincided with activation of colonic epithelial cell proliferation and the subsequent restoration of apoptosis. The noncollagenous basement membrane protein laminin was regenerated initially in the RS-fed group, demonstrating what could be a considered lower damage to the intestinal barrier function. The calculation of intestinal short-chain fatty acid absorption confirmed this conclusion. The uptake of short-chain fatty acids in the colon is strongly inhibited in the RS-free group, but only slightly reduced in the animals fed with RS. Additionally, RS enhanced the growth of intestinal bacteria assumed to promote health. Further studies involving patients suffering from ulcerative colitis are necessary to determine the importance of RS in the therapy of a number of intestinal diseases and the maintenance of health…”



2) click here for the paper

“…Foods naturally rich in resistant starch may be beneficial in individuals with ulcerative colitis. One study presented at the 7th Congress of European Crohn’s and Colitis Organization (ECCO) meeting, Feb 16-18, 2012 in Barcelona, Spain found that resistant starch combined with wheat bran effectively treated ulcerative colitis…”

3) Click here for the paper

“…In Japan, these fiber-filled starches are already being used to treat ulcerative colitis, while in developing countries it’s used to remedy chronic bowel issues. New findings show that resistant starch can combat pre-cancerous cells and scientists in South China are using resistant starch to coat drugs for tailored cancer therapies, where they can target specific zones of the colon. “There is promising data leading to the treatment and prevention of colorectal cancer…”





4) Click here for the paper

Effects of resistant starch on the colon in healthy volunteers: possible implications for cancer prevention

“…Recent evidence suggests that resistant starch (RS) is the single most important substrate for bacterial carbohydrate fermentation in the human colon. During two 4-wk periods. 12 healthy volunteers consumed a controlled basal diet enriched with either amylomaize starch (55.2 +/- 3.5 g RS/d; high-RS diet) or available cornstarch (7.7 +/- 0.3 g RS/d; low-RS diet). Approximately 90% of the RS consumed disappeared during intestinal passage; increased fermentation was verified by elevated breath-hydrogen excretion. During the high-RS diet, fecal wet and dry weight increased 49% and 56%, respectively (P < or = 0.005), whereas stool water content did not change significantly. Fecal concentrations and daily excretion of short-chain fatty acids were not different in the two study periods. During the high-RS diet, bacterial beta-glucosidase activity decreased by 26% (P < or = 0.05). Fecal concentrations of total and secondary bile acids were significantly lower during the high-RS than during the low-RS period [a decrease of 30% (P < or = 0.05) and 32% (P < or = 0.01), respectively, in total and secondary bile acids] whereas concentrations of primary bile acids were unaffected by RS consumption. During the high-RS diet, fecal concentrations of total neutral sterols decreased by 30% (P < or = 0.005) and fecal concentrations of 4-cholesten-3-one decreased by 36% (P < or = 0.05). These data suggest that RS has potentially important effects on bacterial metabolism in the human colon that may be relevant for cancer prevention…”



In my own personal experience, being gluten free has been very tough, in part because so much of our cultural experience revolves around bread – all the now forbidden foods, the comfort foods of our childhood, and yes, of our adult lives as well.


But since finding these incredibly delicious ( and nutritious) gluten free flours and making my very own delicious Gluten Free, Rice Free breads, I finally feel that there is normalcy back in my life. And now that the RESEARCH is proving that Resistant Starch is essential for the colon health of IBD, UC, and Crohn’s Patients, it’s like hitting the jackpot!


And now with the great healthy benefit of Resistant Starch, we can Bake healthy, resistant starch goodies!


So, what are the best ways to get your daily serving of Resistant Starch?:

1) make delicious Maninis Bread, (see links below for information)

2) eat beans, if you can tolerate them (start slowly)

3) add Potato Starch to your smoothies, (start at 1/4 teaspoon and work your way up 1 tablespoon. You may have to find your ideal dosage as per your Bowel Movement requirements)


For the best Potato Starch, click here


And… yes, it means you could indulge in all your favorites for the Holidays, or special occasions because you could bake all your favorite holiday treats… such as: 

  • Christmas cookies
  • Gingerbread
  • Buche de Noel
  • Dinner rolls
  • Brownies
  • Apple pie
  • Pumpkin bread pudding
  • Chocolate chip cookies
  • Panettone
  • Christmas stollen
  • French macaroons
  • New Orleans bourbon pecan pie
  • Chocolate yule log
  • Christmas fruitcake
  • Christmas bread
  • and any other special holiday treats you relish  in your family

by using Gluten Free (Rice Free) Resistant Starch Flour ( see below Maninis’ MultiUso Flour) 

Multiuso Multipurpose Flour Mix can substitute 1:1 in most recipes calling for all-purpose flour

Go Ahead, indulge and treat yourself with homemade baked Holiday goods which are good for you too!



With the help of a breadmaker, twice a week I make my own bread. It’s so easy and pretty quick too.


It takes me about a total of 3 hours ( from start to finish). Ten minutes of measuring out ingredients, add them to the breadmaker, and voila 2 1/2 hours later a beautiful golden brown bread is ready!


Honestly, if you had told me 10 years ago, that one day I’d be making my own bread, I would have told you that that was a crazy idea. But then a decade ago, I didn’t have UC and I didn’t know anything about gluten or GMO foods or general health.



What makes this product unlike most gluten free flours?


It doesn’t contain any rice flour in it ( known to make breads and baked goods taste like cr*^).


What does my bread taste like?


It’s delicious, rich in flavour, soft, and tastes like a rich Brioche bread.


I’m going to share the info on what the product is, and all the bread paraphenalia you may want to get to ensure easy and great results in this new bread making adventure. I can assure you that you’ll find that it’s going to bring a whole new and wonderful type of “normalcy” to your life!


Click here to find out more about it

  • Rice and corn free
  • Made in a dedicated facility free of gluten, wheat, dairy, eggs, peanuts, tree nuts, soy, fish, and shellfish
  • Versatile, multi-purpose mix ready for any of your favorite recipes
  • No bioengineering
  • Wheat-like taste and texture with knead-able qualities
Flour blend (organic millet, tapioca, teff, organic sorghum, organic amaranth), corn starch, organic cane sugar, GF xanthan gum, Atlantic sea salt. All ingredients are gluten free and no bioengineering has been used to produce this product.


Multiuso Multipurpose Flour Mix can substitute 1:1 in most recipes calling for all-purpose flour. Recipes are available on to make delicious pizza and pie crust, cakes, waffles, cookies, buns, pumpkin bread, brownies, raisin bread, and the list goes on.

  • Rice Free
  • Made in a dedicated facility free of gluten, wheat, dairy, eggs, peanuts, tree nuts, soy, fish, and shellfish
  • GFCO (US) certified gluten free
  • No bioengineering
  • An excellent source of fiber
Flour blend (organic millet, tapioca, teff, organic sorghum, organic amaranth), Hi-maize® resistant starch, organic cane sugar, GF xanthan gum, Atlantic sea salt. All ingredients are gluten free and no bioengineering has been used to produce this product.Directions
Easy to use, ready made mix makes 8 loaves per 5lb bag


  • No rice or corn
  • Made in a dedicated facility free of gluten, wheat, dairy, eggs, peanuts, tree nuts, soy, fish, and shellfish
  • No bioengineering
  • Native, minimally processed ancient grains
  • A good source of dietary fiber
Flour blend (organic millet, teff, tapioca, organic sorghum, organic quinoa, organic amaranth, organic brown flax), potato starch, whole teff, organic whole brown flax, GF xanthan gum, organic coconut palm sugar, Atlantic sea salt. All ingredients are gluten free and no bioengineering has been used to produce this product.Directions
Ready made, easy to use mix


  • No rice or corn
  • Made in a dedicated facility free of gluten, wheat, dairy, eggs, peanuts, tree nuts, soy, fish, and shellfish
  • GFCO (US) certified gluten free
  • No bioengineering
  • A good source of dietary fiber and protein
Flour blend (organic millet, tapioca, certified GF oat, teff, organic sorghum, organic amaranth), corn starch, certified GF oat flakes, organic cane sugar, GF xanthan gum, Atlantic sea salt. All ingredients are gluten free and no bioengineering has been used to produce this product.Directions
Ready made, easy to use mix


My personal favorite is Maninis’ Miracolo Pane flour ( the one with the yellow label).

Click on this link to see my favorite Gluten Free, Rice Free Flour



Click on this link for the bread machine 

Why this particular machine? Because it has the all important Gluten Free setting.

Cuisinart CBK-100 2-Pound Programmable Breadmaker

  • Programmable bread machine bakes 1-, 1-1/2-, and 2-pound loaves
  • 12 preprogrammed menu options; 3 crust settings; 13-hour delay-start timer
  • Viewing window; removable lid, pan, and paddle for quick cleanup
  • Stay-cool handles; measuring cup, measuring spoon, and recipes included
  • Measures 18 by 12-1/5 by 15 inches

Easy-to-Use Control Panel


  • LCD Display: Displays loaf size and crust color selection along with the current function. Also used to view menu selection and delay start timer, which allows you to delay the bread-making process up to 13 hours.
  • Loaf Size Button: Selects a 1-pound, 1-1/2-pound, or 2-pound loaf.
  • Crust Color Button: Selects a light, medium or dark crust.
  • Menu Button: Selects program.
  • Program List: Lists the first 11 preprogrammed menu selections: use the menu button to select from this list:
    • Basic/White: The white bread cycle uses primarily white flour.
    • French/Italian: French/Italian breads require special timing and temperatures to achieve that wonderful crispy, nicely browned crust.
    • Whole Wheat Bread: This is a yeast bread made with a significant portion of whole wheat flour (50% or more). Breads made from whole wheat flour are more nutritious because the flour is milled from the entire wheat berry (including the bran and the germ). Using whole wheat flour produces a bread that is brown to dark brown in color (when all the whole wheat flour is used).
    • Sweet Bread: The sweet bread program is specifically designed to bake breads with high amounts of sugar, fats, and proteins. These added ingredients tend to increase browning of the finished loaves.
    • Gluten Free: One in approximately 100 people has an allergy or sensitivity to gluten. Since gluten is found in most flours used in traditional bread making, the ingredients to create gluten free breads are unique. While they are “yeast breads”, the doughs are generally wet and have a batter-like consistency. It is also important not over-mix or over-knead gluten free doughs. There is only one rise, and due to the high moisture content, baking time is increased. Mix-ins must be added at the very beginning of the cycle with other basic ingredients.
    • Packaged Mix: This program is for prepackaged yeast bread mixes–the 1-1/2 and 2 pound dough mixes work best.
    • Cake/Quick Bread: Cake-like in texture, and referred to as batter breads in some cookbooks, these are usually baked in a shaped pan such as a muffin tin or loaf pan. They get their leavening from baking powder, baking soda, and eggs. Mix-ins must be added at the very beginning of the cycle with other basic ingredients. If a quick bread is a little moist on top when baking is complete (moisture will depend on ingredients of the quick bread), leave it in the bread maker for an extra 10 to 15 minutes with no heat, and it will continue baking.
    • Dough: There are two ways to prepare dough in the bread maker if you wish to bake it in a conventional oven. One way is by using the Dough cycle. It mixes ingredients, kneads and takes the dough through the first rise cycle. It is appropriate for almost any dough recipe (except gluten free) and ideal for pizza dough. It is intended that dough will be removed, deflated, and shaped by hand and allowed to rise 1 or 2 more times out of the bread maker. Alternatively, you can choose a specific bread type from the menu options, and remove the dough when the signal before the last rise sounds.
    • Pasta Dough: The pasta dough program mixes and kneads pasta dough perfectly. It is intended for the dough to be removed and rested. Once rested the dough can either be rolled by hand or placed through a pasta roller.
    • Jams: The breadmaker is a great cooking environment for homemade jams and chutneys. The paddle automatically keeps the ingredients stirring through the process. The heating element is placed in a way that the contents of the pot will not get burned. Recipes are included in the Instruction Book.
    • Bake-Only: This activates the breadmaker for bake function only, and can be set in 10 minutes intervals up to 90 minutes. You can use this setting if you want the finished loaf to have darker crust or to bake store-purchased doughs.
    • Rapid Bake: The rapid cycle must be used with a recipe using rapid rise yeast, or the bread will not rise and bake properly.
  • Delay Start Timer Buttons: Set the delay start timer.
  • Start/Stop Button: Starts and stops the bread maker process


What else will you need to elevate your bread making to superlative?


2 things: 1) the right yeast  and  2) the right bread board

Through much trial and error, I found a fool proof yeast, and the bread board is a real plus.


So, here’s what I use:[UNIQID]
  • Saf Instant Yeast is one of the top selling yeasts in the world
  • Comes in a large, 16-ounce (1 Pound) vacuum-packed bag
  • Store in an airtight container; for 6 months at room temperature or in the fridge; or for a year or longer in your freezer
  • Fast acting and long lasting

Click here to see about SAF Premium Yeast


5.0 out of 5 stars
A Well-Kept Secret, June 6, 2008
This review is from: Saf Instant Yeast, 1 Pound Pouch (Grocery)

“Have you ever wanted to know how professional bakers could afford to bake bread and rolls and give them away with the price of yeast as high as it is?

Here’s the secret: SAF-Instant Yeast! A 16-ounce will last for all the home baking most people will do for months, or perhaps years. It is supposed to last one year, but it can easily last 5-10 years, according to a number of sources. It is to be stored in a cool dry place.

SAF Instant Yeast is a powerful and fast-acting yeast. It can be added to dry ingredients directly. It is twice as active as regular compressed yeast.”By MaryLou Cheatham “The Collard Patch” (Louisiana)

Click here for the info on the Bread Board

Core Bamboo Bread Board with Bread Knife, Natural, Large




5.0 out of 5 stars
Wonderful and well made, December 28, 2012
This review is from: Core Bamboo Bread Board with Bread Knife, Natural, Large (Kitchen)

“I looked all over for a board that stored the knife in a slot like this. A lot of boards come with a knife but it doesn’t store together. I was replacing one with that feature and found it really handy. This is so pretty I didn’t want to cut on it at first. Its much better made than the last one I had where the slats were tacked down with nails. That one lasted about 15 years, so i can’t wait to see how long this one lasts. The carving of the slats looks really well done and it feels very sturdy. The knife also feels sturdy and good in my hand. Not too small or too large. overall, a great piece. i saw cheaper options but not with the knife storage as well. This was worth the price and I usually go for the low price.”

 Robin M. Bectel (Alexandria, VA United States)




One last thing you’ll need – after many adjustments, here is the RECIPE for using either Miracolo Pane Flour or the MultiUso Flour to make delicious bread:


Make sure all ingredients are room temperature ( i.e. no cold refrigerated eggs).




2 large eggs, use 1 full egg + the egg white only from second egg
1 1/2 cups + 2/3 cups of miracolo pane flour
7/8 cup of room temp filtered water
2 teaspoons of sugar
2 teaspoons of SAV premium yeast (as is, no proofing involved!)
1 tablespoon of apple cider vinegar
3 tablespoons of olive oil ( can be extr virgin, but NOT light kind)
1) in a bowl mix flour + sugar
2) in a small bowl, beat 1 egg + egg white, then add apple cider vinegar and olive oil, mix thoroughly
add 7/8 water, mix well
To the loaf pan in the breadmaker machine, add the ingredients in this order:
i) flour mixture
ii) egg mixture
iii) yeast
Set machine to: 2 pound loaf, dark crust, menu “5” ( this is for gluten free setting), and press START
Once you see it being mixed in the machine, take a spatula and rub the sides to ensure all the flour goes into the mixed dough
It takes about 2 1/2 hours for the machine to bake it.
Once it’s ready, it will need to cool on a cooling rack for 30 minutes (make sure to cover it with a thin cloth).
Including prep time, it will take about 3 hours and 15 minutes.

What’s the Benefit of Ancient Grains?

MANINIS® Gluten Free uses 7 ancient grains in the certified gluten-free blending of our mixes. Maninis Gluten Free Flour Mixes contain at least four and as high as 6 in various combinations of the following ancient grains which are naturally gluten-free: Organic Millet, Teff, Organic Quinoa, Certified Gluten Free Oats, Flax, Organic Amaranth, Organic Sorghum. Each grain in itself has amazing nutritional qualities.

Most important of all, because MANINIS Gluten Free is a family living with celiac disease, THEY have carefully chosen the growers of these ancient grains after many years of testing and retesting to be sure they could provide them with consistent gluten-free results. The following information gives you an overview of the origin and nutritional content of each of these grains:

Click here to read about the nutritional content of these special flours.



Here’s a great recipe for Gluten Free Chia and Nut Bread:


Gluten Free Chia and Nut Bread


(from the Maninis website)[UNIQID]

This is a heavy, crunchy, nutty bread that fills you up to the brim.


I love to have it with some butter and then 3-4 egg yolks on top of it for breakfast, or lunch.


Or you can have some healthy nut butter on it ( i.e. almond, macademia, pistachio butters).


Sometimes I also just have it with butter. It’s really good and nutritious!


It is full of good fats and fiber. Pumpkin seeds are a good source of vitamin E and minerals including zinc, magnesium and iron.

There is no need to knead this, so it is really fast to make and you don’t even have to get your hands dirty. After you have made this a few times, you won’t even need a recipe.


And you can also make it in your bread maker as well, but make sure you read the instructions as to when to add the extra ingredients.

93 calories per slice


1 Cups Maninis Gluten Free Rustic Multigrain Bread Mix

1 Cup Nuts and seeds – Chia, Sunflower, Pumpkin, Sesame
7/8 Cups Warm Water
2 tsp Active Dry Yeast
3 Tbsp Olive oil
1 Tbsp Red Wine Vinegar
2 Large eggs
Freshly Ground Salt and Black Pepper

Add yeast to warm water in a bowl and let sit for 30 mins until activated (if you use the SAF Premium Yeast, you don’t have to proof the yeast and wait for activation).

Mix eggs, oil, vinegar and seasoning together.

Put flour into a bowl or a mixer and add in the yeast mixture and alternate with the egg/oil mixture. If you don’t have a mixer, use a wooden spoon and elbow grease.

Spray a loaf tin with oil and pour in mixture. It is quite wet.

Let rise in a warm location for one hour.

Bake at 350F until brown, about 35- 45 minutes. For a lighter crust, put foil over the top.



Click on this link to see my favorite Gluten Free, Rice Free Flour



So, how do you get your daily serving of Resistant Starch?

There are several ways, and by far my favorite is to eat 2 slices of Maninis Gluten Free
Resistant Starch bread daily (click here for details or see above for the details).

But if that’s not your style, there are other ways to get your daily serving of Resistant Starch.
Some people eat black beans or navy beans ( cooled after having been heated).


Others just add a tablespoon of Potato Starch to their protein shakes ( if you decide on this option, you’ll have to slowly work up to that dosage, and start at 1/4 teaspoon and work upwards to 1 tablespoon). 

Click here to see about the Potato Starch.

So, it’s up to you.
I can tell you that I love my Maninis Gluten Free Resistant Starch slices (2) of bread, especially
smothered in some grass-fed butter!

So yes, “eat 2 slices (of it) and call me in the morning”… you’ll feel so much better, and have really well formed bowel movements to show for it.


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