Resistant Starch – why it is vital for optimum health and where to get it?

Fibre has long been touted as important for digestive health. In recent years a vast body of research has demonstrated that the functions of fibre have far greater impact on health than just keeping us regular.


Fibre is essential for maintaining a healthy microbiome – the term given to the trillions of microorganisms living in your gut.  A healthy microbiome is central to overall health and plays a role in everything from immunity to mental health.  Research shows that an imbalance in the microbiome can trigger inflammation that may lead to a host of conditions including heart disease, cancer, Alzheimer’s, diabetes, anxiety and depression. The microbiome has also been implicated in obesity and weight control.



Not only is fibre important for appetite regulation and satiety, but new research has identified certain microbes that may influence our weight.  Keeping our microbiome healthy is essential for optimal health, but despite our knowledge about fibre, the average Australian omnivore only consumes 19g per day. In comparison modern hunter-gatherers still consume 150g of fibre daily.


Far from bygone days, when bran and psyllium husks were our go to fibre sources, microbiome friendly fibres are now being identified in new and surprising formats. Resistant starch has been identified as the new star performer in maintaining a healthy microbiome. Resistant starch does not break down to be absorbed like most starches, but instead travels through the small intestine to the colon, where it is consumed by intestinal bacteria - essentially “feeding” the microbiome.



But where to get it?


Until recently, the best, readily available sources of resistant starch were green bananas and cold roast potatoes - not everybody’s ideal breakfast?! There is a newcomer however that is an excellent source of resistant starch – Tiger Nuts.

Tiger Nuts are not actually nuts, but small edible tubers with a naturally nut-like and somewhat sweet taste. While new to Australia they are actually an ancient superfood, having been collected for consumption in Africa for thousands of years.



A daily serve (about 30g) of Tiger Nuts will give you 30% of your recommended daily fibre needs. They are also rich in iron, magnesium, potassium, vitamin E, vitamin C and are high in heart-healthy fats such as oleic acid and linolenic acid.


Tiger Nuts are gluten free, lactose free, suitable for people with allergies, diabetics, and people of all ages. They are an organically grown, non-GMO crop, with low environmental impact.     


Ancient superfoods are proving to be the sustainable, health promoting foods for the future that can be easily included into our daily diets. Tiger Nuts are no exception; they are good for your gut, good for the planet and suitable for just about everyone!



Our new Morning Munch features tiger nuts making it an ideal breakfast option. Meeting your nutritional needs as well as most diet specifications! It is Paleo, Vegan, Vegetarian, Flexitarian, activated, grain-free, gluten-free, and with organic ingredients. There are fruits, nuts, seeds, spices and functional flower petals plus the tiger nuts of course. If you are allergic to nuts then steer clear however if you aren't then tuck in and enjoy!


There are many ways to enjoy Morning Munch such as with milk or nut mylk of your choice, as a smoothie bowl topper or to top your favourite yoghurt!


Morning Munch - Açai bowl topper or Yoghurt topper


Cate Lilja, Naturopath