When it comes to carbs and gut health there's two aspects of nutrition worth focusing on at this stage. Resistance Starch and Dietary Fibre.

Let's look at dietary fibre first. Because you need good poop, right?

Fibre is the indigestible portion of food that comes from plants.

The recommended daily intake is upwards of 30g per day for optimal health. And here's a few of those health benefits:

• Promotes digestive health.

• Helps to control blood sugar.

• Adds low calorie, high volume food to your diet, supporting feelings of fullness in a deficit.

There are 2 types of fibre, insoluble and soluble. Most fibre sources have a mix of both, but may contain significantly more of one type.

• Soluble fibre - Promotes a slower transit time of your poop.

  • e.g Oats, apples, strawberries, beans.

• Insoluble fibre - Speeds up the transit time of your poop (this is 'roughage').

  • e.g Brown rice, carrots, fruit with edible seeds.

Here's a couple of studies on the benefits of of fibre if you're into the research:

• Health benefits of dietary fibre. (Anderson et al, 2009) (PubMed Link)

• Cholesterol-lowering effects of dietary fibre: a meta-analysis (Brown et al, 1999) (PubMed Link) (Full Text)

Next, is Resistant starch (RS). This is a form of starch that can't be digested in the small intestine. It is then fermented in the large intestine, producing short chain fatty acids (SCFA). These SCFAs provide energy to cells in the colon.

Foods where RS is naturally present, such as bananas, potatoes, grains, pulses and seeds are thought to benefit gut health by helping to prevent abnormal cells developing in the gut. However, it's important to note that individual responses can vary greatly.

It's also worth noting that excessive amounts may cause digestive issues. And individuals suffering with specific conditions, such as SIBO, IBS, Celiac Disease, and GERD should be cautious about the amounts consumed.

Here's a few studies looking at the potential health benefits of RS:

• The potential of resistant starch as a prebiotic. (Zaman & Sarbini, 2016) (PubMed Link)

• Resistant starch: metabolic effects and potential health benefits. (Higgins, 2004) (PubMed Link)