Resistant Starches and IBS

Resistant starches are a type of carbohydrate that can flare up irritable bowel syndrome symptoms. If you have ever felt frustrated that you are following a low FODMAP diet and still getting bloating, it could be resistant starch.

In this blog post, I will explain what resistant starches are and how they cause symptoms.

What Are Resistant Starches?

Resistant starch is a type of carbohydrate that isn’t fully broken down in the small bowel. It is ‘resistant’ to digestion. Instead, it is broken down in the large bowel by gut bacteria, acting as prebiotic.

This process is known as fermentation and is thought to have several benefits for our overall health.

Which Foods Contain Resistant Starches?

• beans/legumes
• starchy fruits and vegetables
• underripe bananas
• whole grains
• uncooked oats
• some types of cooked then cooled foods (such as potatoes and rice)

Why Does Resistant Starch Cause IBS Symptoms?

While this process of fermentation happens in everyone’s guts, it frustratingly may cause symptoms in those with irritable bowel syndrome.

When resistant starches are broken down during fermentation in the gut they give off gas. This can can result in bloating and even pain for those who have a sensitive gut.

How Do I Avoid Resistant Starches

So you may be feeling frustrated at now having to follow another restriction. You may be thinking – ‘well what can I eat?!’

Firstly, do not overthink this element in the IBS diet. As with FODMAPs, resistant starches just need to be reduced to a tolerance level.

I would advise that you firstly ensure your portion sizes of food are within healthy limits. Then have a look at your processed foods which tend to be the biggest source of resistant starch.

Foods such as ready meals and leftovers which are high in resistant starches need to be avoided. Instead, aim to eat fresh at meals, fresh foods contain lower levels of resistant starches.

Bottom Line

Resistant starches are found in multiple foods and may cause IBS symptoms. It is therefore important to measure portion sizes and eat fresh rather than reheated foods.