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*If you can’t find pomegranate, you may substitute for Granny Smith apples
🔬 One of the best ways to establish and support a healthy gut microbiome is to ensure a constant supply of the right “food” to feed our beneficial bacteria (btw, these foods are called PREbiotics).
Who knew that cooked and cooled rice is an excellent prebiotic food? 🤷♀️
🍚 When rice is cooked and then cooled, the starch in rice changes its structure to an indigestible form of starch (resistant starch) that is only accessible to our good gut bacteria. ✅
♨️ If rice is heated up again to above 130℉ (~58℃) the starch changes back it’s form to one that is digestible to us rather than feeding our gut bacteria. ❌
👩🔬 Other examples of resistant starch include cooked and cooled potatoes 🥔, and cooked and cooled properly prepared (i.e. soaked or sprouted) legumes.
Resistant starch selectively stimulates the growth and proliferation of the good bacteria in our gut, helping to maintain the microbiome composition balanced. ⚖️
These well-nourished good bacteria species produce in exchange short-chain fatty acids (SCFA) such as butyrate, propionate, and acetate. Among these, butyrate is of particular importance since it is the preferred energy source of the cells lining the large intestine, helps improve intestinal permeability (aka as leaky gut), and has anti-inflammatory effects.