After this article in the Washington Post, resistant starch and prebiotics have been getting a lot of press. Put simply, the act of cooking the rice with a bit of fat, and letting it cool for at least 12 hours, lowers the calories absorbed plus turns the rice into a resistant starch which feeds the friendly bacteria in the intestine. Although I am not into counting calories, I am into improving my metabolic and bowel health by using different foods to promote digestive wellness. I love this simple recipe for resistant starch rice in the instant pot because it is easy and you get a nutrient dense prebiotic food the next day.
Prebiotics are specific plant fibers that nourish the good bacteria (probiotics) already in the gastrointestinal tract. Although they sound similar, prebiotics are different from probiotics which are live microorganisms that live inside your gastrointestinal tract. Prebiotics act as food for your probiotics and they work together to keep your digestive system healthy. Studies has shown that having a high ratio of good bacteria in the gastrointestinal tract improves your digestion, immune function, and mental health.
- 1 cup Organic long grain white rice, rinsed
- 1 1/4 cup water or broth
- 2 tsp virgin coconut oil
- pinch of salt
Add all ingredients to the Instant Pot and stir. Cook on manual for 8 minutes. Let it naturally release pressure (about 10 minutes), fluff, and then cool it in the fridge. Eat at least 12 hours later and enjoy!
What do you eat to improve your gut health?
Let me know in the comments!
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