My interest in the role that diet plays in modifying the human gut microbiome will come as no surprise to those of you who have received my writing or social media content over the past few years.
And for good reason.
Gut microbiome balance continues to be linked to better health at every turn for the simple fact that these bacteria influence multiple body systems from the brain, gut, liver and beyond.
The microbiome affects:
- Focus, mood & stress
- Appetite
- Mental health
- Inflammation
- Blood sugar levels
- Immunity, immunity
And much, much more.
There are several ways we can improve the levels of healthy bacteria in our digestive system, one of which is through the consumption of resistant starch.
Resistant starch is a family of unique fiber-like compounds that have prebiotic effects on the human gut microbiome – which is a fancy way of saying they stimulate the growth of healthy bacteria.
Prebeet, the feature of today’s sponsored content*, is a resistant starch supplement from res which is a natural sweetener (stevia) and is available in powder form and is intended for use mixed with water or added to smoothies.
Prebeet also contains another unique and highly functional ingredient, beetroot powder, which may provide additional microbiome-enhancing benefits.
Let’s take a closer look at the science behind this product.
The microbiome enhancing benefits of resistant starch
Resistant starch is a fiber-like starchy compound that acts as food (hence prebiotics) for the bacteria in our large intestine.
In turn, these bacteria reward us by increasing in number, producing beneficial compounds known as short-chain fatty acids, or SCFAs, which play an important role in the benefits associated with the gut microbiome.
There are many different types of resistant starch, but the focus of today’s discussion is Solnul™ isolated from potato starch, which I will henceforth refer to as RPS (resistant potato starch) in this article.
Prebeet contains 3.5 grams of RPS per serving – a newly identified amount Nutrients controlled trial to affect our gut bacteria.
The Nutrients Journal Study
If you would like to review the full study, you can do it here.
Dosage
Control Group (cornstarch), Interventions (3.5 grams or 7 grams RPS)
Reminder: Prebeet contains 3.5 grams of RS per serving.
Duration
4 weeks
Results:
Both intervention groups in this study showed measurable and statistically significant boosts in healthy bacteria in the genera Bifidobacterium and Akkermansia.
The benefits of these bacteria
At the risk of a major scientific oversimplification, I would still like to point out some interesting facts about the benefits associated with the bacterial families highlighted in this study.
Ackermansia
Considered the probiotic of the future, Akkermansia bacteria are known to produce short-chain fatty acids that act as fuel for other healthy bacteria while also contributing to metabolic health by fighting insulin resistance and inflammation.
In fact, recent work from Duke University suggests that Akkermansia may also play a role lowering cholesterol and metabolism.
Bifidobacterium
Bifidobacteria are regularly included in multi-strain probiotics (check a probiotic label!) because they are largely the gut bacteria.
They play important roles in digestion, metabolism and immunity – just to name a few.
Bonus benefit – Better bowel movements?
The microbiome directly affects gut normality, insulin resistance and inflammation, but these normal functions are also affected by the same things that affect the microbiome – among them resistant starch.
While none of the study participants had diagnosed digestive health concerns (such as IBS), there was a marked increase in the quality of bowel movements in this study.
If we consider Bristol stool diagrama normal discharge is considered either 3 or 4.
In the Nutrients In the study, participants using 3.5 grams of RPS per day had a much higher (nearly 30%) number of bowel movements in the normal range – which is a very exciting finding.
But that is not all.
Beetroot Powder – Benefits beyond just resistant starch
Prebeet also contains beetroot powder, a highly functional ingredient with microbiome-enhancing potential in its own right.
Beets contain bioactive compounds, including betacyanins and polyphenols that can affect our gut bacteria.
A 2023 study by Food Chemistry The journal found that two weeks of eating beets increased measurable levels of short-chain fatty acids as well as A. mucinpihilia species of bacteria known to play a role in metabolic health and inflammation.
It’s also why prebeet is a fun pink color 😊 (and why it’s in the name!)
Until next time,
Andy De Santis RD MPH
* The opinions presented in today’s article are my own but are presented in paid partnership with ResBiotic.
