Submitted by Dr. Hoberman on Mon, 12/01/2008 - 00:00
As we enter the holiday season, we look forward to special gatherings and lots of tasty meals. While the holidays are exciting, I bet no one is considering how our diet has a major impact on the healthy bacteria in our intestines. Remember those nights when we overeat and enjoy too many holiday drinks? Wouldn’t it be nice not to have those GI “feelings”? It turns out that what we eat has a major impact on the health and function of our intestinal microflora. This month I would like to share some information about the importance of consuming a certain type of starch. The information is a little technical, but is very important. Starch is a polysaccharide (meaning "many sugars") made up of glucose units linked together to form long chains. Starch is made by plants for their use as a source of stored energy. There are different types of starches. Some starchy foods, like refined breads, rice, and pasta are relatively easily digested into glucose and absorbed in the small intestines. Other starches, like those found in the fiber of fruits, beans and the bran in whole grain breads and cereals resist digestion but are very beneficial. They are called resistant starches.1 As the resistant starches pass through the small intestines undigested, they reach the colon where they are “digested” or femented by the bacteria. The starches are converted to short chain fatty acids (SCFAs). Bifidobacteria and Lactobacillus use the resistant starch as energy, which in turn stimulates the bacteria to increase in number. These are the healthy bacteria that protect and enhance the functions of the colon. Research has shown that SCFAs are a major energy source for the colon lining cells and keep them healthy and functioning. Studies in humans and animals suggest that SCFAs help to maintain regularity, enhance immunity and lessen intestinal infection and inflammation. They also appear to possibly lessen the risk of colon cancer and even lower cholesterol levels2,3,4,5. So, when you are enjoying your holiday meals, remember to include those dishes with resistant starch. Consider starting the day with oatmeal. For lunch or dinner, have whole grain breads and soups containing barley, beans or lentils. Cold pastas and potatoes also have fair amount of resistant starch. Refrigerating cooked pasta and potatoes changes their starches to a resistant form. Finally, there is the decision to eat or not eat the annual fruitcake. Despite its sugar content, it does contain good fiber and lots of antioxidants…so enjoy!! When you are tempted this season to eat the not so healthy holiday cakes, cookies, and pies, consider taking a good probiotic. EndoMune has fructooligosaccharides (a resistant starch) and the healthy bacteria Lactobacillus and Bifidobacteria to keep your GI tract functioning through this season. Thanks for your interest in EndoMune. Eat healthy and live well! Wishing you and your loved ones a very happy holiday season, Dr. Lawrence Hoberman 1. Higgins, Janine. Resistant Starch: Metabolic Effects and Potential Health Benefits. Journal of AOAC International 87 (2004):761-8. 2. Bratisl Lek, Hijova E, Chmelarova A .Short chain fatty acids and colonic health. 108 (2007):354-8. Review. 3. Conlon MA, Bird AR.Interactive and individual effects of dietary non-digestible carbohydrates and oils on DNA damage, SCFA and bacteria in the large bowel of rats. Br J Nutr. 2008 Sep 12:1-7. 4. Englyst, Klaus and Englyst, Hans. Carbohydrate Bioavailability. British Journal of Nutrition 94 (2005): 1-11. 5. Grabitske HA, Slavin J Low-digestible carbohydrates in practice. J Am Diet Assoc.108 (2008);1677-81.Review
