The common potato.
What a boring topic to be posting about? Not so fast.
Throughout history, the potato (like russets, whites, reds, purples) have been vilified and embraced. Today is no different.
While often given blame for so many health problems in the US and western world, and perhaps rightly so at times, this little starchy new-world vegetable, (actually a modified stem) can be beneficial for two reasons:
1. It’s incredibly filling. When you have IBD or any other type of chronic condition experiencing satiety on often very restrictive diets is important for our happiness and well being.
2. When prepared correctly, this unsuspecting food can pack an incredible amount of resistant starch feeding the microbiome.
The potato is forbidden on the top dietary strategies for Crohn’s Disease and Ulcerative Colitis like SCD, IBD-AID, and AIP given its carbohydrate or nightshade status.
But should it actually be included (with an asterix*)?
When one is to cook the potato and then let it cool down ( key is letting it cool), the resistance starch (RS) – meaning the starch that bypasses digestion in the small intestine and is fermented in the colon by beneficial bacteria into SCFA’s like butyrate – skyrockets.
This increases the integrity of the GI lining big time.
One study linked suggests there might be up to 3x as much RS after a single cooling cycle, and other indications are that if you go through 2-3 heating up and cooling cycles nearly the entire potato turns into an extremely low carb, fiber-rich powerhouse.
I eat potatoes all the time. I cook them, put them in the fridge, heat em up again, let em cool and then eat them cold or warm them up to a temperature below 175 degrees.
My favorite is reheated potato, leek, onion, carrot soup with some hearty chicken bone broth: a freaking microbiome garage sale.