Nutrition- Warming Up from Within: The Surprising Power of Resistant Starch for Winter Wellness

Connect & Grow Magazine: Issue 23 August 2025

Winter draws us toward hearty, comforting foods. And while many associate these with indulgence or weight gain, there’s one lesser-known ingredient hiding in everyday whole foods that can actually support gut health, immunity, and even mood — resistant starch.

Despite the chilly weather, your gut microbiome is still hard at work. In fact, what you eat now sets the tone for how resilient, energised, and clear-minded you’ll feel into spring and beyond.

What is Resistant Starch?

Resistant starch is a special type of dietary fibre that resists digestion in the small intestine and instead feeds your good gut bacteria in the colon. When these bacteria ferment resistant starch, they produce butyrate a short-chain fatty acid with profound health benefits.

Studies show butyrate reduces gut inflammation, supports immunity, and may even influence neurotransmitters involved in mood regulation. Low butyrate levels have been linked with inflammatory bowel conditions, insulin resistance, and yes — the winter blues.

Where Do You Find It?

Here’s the magic: resistant starch forms when you cook and cool certain starchy foods.

Think:

• Cooked-and-cooled potatoes or sweet potatoes

• Cooked-and-cooled brown rice or legumes

• Green bananas and plantains

• Oats (especially overnight oats)

By simply cooking and cooling these ingredients, even if you reheat them slightly, you increase the resistant starch content and boost your microbiome at the same time.

It’s comfort food with a clever twist.

Two Gut-Loving Recipes to Try This Winter

🥔 Roasted Potato & Lentil Salad with Dijon-Herb Dressing

Serves 4

Ingredients:

• 4 medium potatoes, diced and roasted until golden, then cooled

• 1 cup cooked green or French lentils

• 1 celery stalk, finely sliced

• ¼ cup red onion, finely diced

• 2 tbsp chopped fresh parsley

Dressing:

• 2 tsp Dijon mustard

• 2 tbsp apple cider vinegar

• 1 tbsp tahini or olive oil

• 1 tsp maple syrup

• Sea salt & cracked pepper to taste

Method:

1. Combine all salad ingredients in a large bowl.

2. Whisk dressing ingredients in a jar and pour over.

3. Toss gently and serve warm or cold.

4. Sprinkle with pumpkin seeds or a scoop of fermented cashew cheese if desired.

Note: Cooling the roasted potatoes before combining increases their resistant starch.

🍎 Warm Apple & Walnut Crumble Bake

Resistant starch + fibre + warming spices = winter gut love

Ingredients:

• 3 medium apples, peeled and chopped

• 1 cup rolled oats (gluten-free if needed)

• ¼ cup almond meal or sunflower seed meal

• ¼ cup walnuts, chopped

• 2 tbsp ground flaxseed

• 1 tsp cinnamon

• ¼ tsp nutmeg

• Zest of ½ lemon

• 2 tbsp maple syrup (or less if apples are sweet)

• ½ cup oat or almond milk

Method:

1. Preheat oven to 180°C and grease a small baking dish.

2. In a large bowl, mix oats, almond meal, walnuts, flaxseed, spices, and zest.

3. Stir through chopped apples, maple syrup, and plant milk until combined.

4. Pour into the baking dish and press down gently.

5. Bake for 30–35 mins until golden and the top is firm.

6. Serve warm, optionally with coconut yoghurt or a dollop of dairy-free custard.

Tip: This bake improves in flavour the next day  and cooled oats = more resistant starch!

Final Thought

As you lean into slow-cooked meals, roasted trays, and warming bakes this season, consider how your comfort food could also be your medicine. By understanding the small details, like how cooling a potato changes its chemistry, we begin to see how everyday meals can shape our health, energy, and mindset.

In next month’s article, I’ll guide you through a gentle spring reset, without restriction or extremes to help you emerge lighter, clearer, and more connected to your wellbeing.

Until then, may your winter be warm, your gut happy, and your meals full of real nourishment.

Kathy Ashton

Registered Clinical/Medicinal Nutritionist

T:   0413 604 712

E: admin@flourishln.com.au

(C) 2025 Break Free Consultancy

Disclaimer: all information is accurate at the time of publication and is subject to change. Always seek input from a professional