A little known secret for back pain
/Most people don't connect their digestive system with back pain, but emerging research suggests what happens in your gut doesn't stay in your gut and resistant starch could be a game changer for you.
Understanding the Gut-Back Health Connection
When your gut microbiome is imbalanced, it can trigger systemic inflammation that manifests as pain and discomfort throughout your body, including your back.
Here's how your gut health directly impacts your back:
Reduces systemic inflammation: A healthy gut helps regulate inflammatory responses that can contribute to back pain
Supports immune function: Better immunity means better healing throughout your body, including spinal tissues
Improves nutrient absorption: Your back needs proper nutrients to maintain healthy vertebrae, discs, and surrounding muscles
Helps manage weight: Less excess weight means reduced strain on your spine
Decreases chronic inflammation: Long-term inflammation is a key driver of many back conditions
Enter Resistant Starch: Your Gut's Best Friend
Resistant starch is a type of carbohydrate that "resists" digestion in the small intestine and ferments in the large intestine. This process creates a feast for beneficial gut bacteria and produces short-chain fatty acids that support gut and overall health.
Key Benefits of Resistant Starch:
Feeds good gut bacteria: Acts as a prebiotic to nourish beneficial microbes in your digestive system
Supports digestive wellness: Promotes regular bowel movements and prevents constipation
Helps control blood sugar: Stabilises glucose levels, reducing inflammation from blood sugar spikes
Reduces overall body inflammation: Less inflammation means less back pain
Top Sources of Resistant Starch:
Cooled potatoes: Cooking and then cooling potatoes increases their resistant starch content
Green bananas: The greener the banana, the higher the resistant starch content
Cooked and cooled rice: Similar to potatoes, cooling cooked rice creates more resistant starch
Legumes: Beans, lentils, and chickpeas are excellent sources of resistant starch
How to Incorporate Resistant Starch Into Your Daily Routine
Getting more resistant starch doesn't require a complete diet overhaul. Try these simple approaches:
Meal prep rice and potatoes: Cook extra portions to cool and reheat later
Potato salad: The perfect resistant starch food since it uses cooled potatoes
Overnight oats: Prepare oatmeal the night before for increased resistant starch content
Green banana smoothies: Add slightly unripe bananas to your morning blend - I haven't tried this, if you have please let me know if it tasted ok.
Bean salads: Combine various legumes for a resistant starch powerhouse
Beyond Diet: Comprehensive Gut-Back Health Strategy
While resistant starch is important, consider these additional steps for optimal results:
Stay hydrated: Proper hydration supports both digestive and spinal disc health
Gentle movement: Walking and swimming can benefit both your gut and back
Stress management: Chronic stress affects gut function and can exacerbate back pain
Limit processed foods: They can disrupt gut balance and increase inflammation
The Bottom Line
If back pain has been a persistent challenge, addressing your gut health through resistant starch might be an overlooked approach worth trying. While it's not a replacement for chiropractic care, supporting your gut microbiome creates a foundation for whole-body wellness that includes a healthier, less painful back.
Remember that healing takes time. Incorporate these dietary changes gradually, and give your body weeks—not days—to respond to your new gut-friendly approach to back health
