Irritable bowel syndrome, or IBS, is the condition most commonly diagnosed by gastroenterologists, or doctors specializing in gastointestinal health, and touches over 10 to 15 percent of Americans, according to the International Foundation for Functional Gastrointestinal Disorders. If you have IBS, you may have noticed your diet can influence some of your symptoms, which may include abdominal bloating, pain and discomfort, flatulence, constipation and diarrhea. A low-starch diet may help you alleviate some of your symptoms.
Low-Starch Diet
Starch is a portion of carbohydrates that is mostly found in grains, starchy vegetables and legumes. To lower your starch intake, avoid foods made with grains or flour, such as pasta, rice, breads, bagels, buns, croissants, breakfast cereals, granola bars, cookies and baked goods. Beans, lentils, potatoes, corn and sweet potatoes also contain significant amounts of starch. A low-starch diet either completely eliminates or restricts starchy foods. If you considering a low-starch diet, this may be a good opportunity to lower your sugar intake at the same time and eliminate sweets, candies, jams, syrups, soft drinks and desserts.
Gluten
A low-starch diet may be effective at relieving your IBS symptoms because it can significantly reduce your exposure to gluten, one of the main proteins found in wheat, rye, barley, and oats and all foods containing these grains. People diagnosed with celiac diseases, who represent 1 percent of the population, need to eliminate gluten from their diet. Another 6 percent of the population have an intolerance to gluten, and gluten intolerance may result in the same symptoms seen in IBS, acording to the University of Maryland Center for Celiac Research.
Fructans
Among starchy foods, wheat is one of the highest sources of fructans in the standard American diet. Fructans are chains of fructose that can be fermented by the bacteria in the intestines, triggering IBS-like symptoms. A low-starch diet is a good way to reduce your exposure to fructans, which may have been playing a role in the etiology of your IBS symptoms. Eliminating fructans, in addition to other commonly problematic short-chain fermentable carbohydrates like lactose, fructose, galactans and polyols, can help relieve IBS symptoms in approximately 75 percent of IBS sufferers, according to a study published in the "Journal of the American Dietetic Association" in 2006.
Experiment With Your Diet
More research is needed to determine the best diet for IBS sufferers, but a study done with a small group of women who had IBS showed that following a very low-carb diet -- providing less than 20 g of carbohydrates a day by eliminating all grains, legumes, starchy vegetables and sugar -- relieved symptoms in 77 percent of them, as reported in the June 2009 issue of "Clinical Gastroenterology and Hepatology." These promising results indicate that a low-starch diet could benefit IBS sufferers, especially if followed in conjunction with a low-sugar diet. Experiment with your diet to find out what helps you. Talk to your doctor before making any significant dietary changes to ensure your diet is safe for you.
A Low-Starch, Low-Sugar Diet
Cut your starch and sugar intake and base your meals on plenty of leafy greens, red bell pepper, green beans and other non-starchy vegetables, along with a good source of protein from fish, seafood, meat, poultry, eggs or hard cheese. Complete your meals by adding some fat from olive oil, avocado or nuts. To satisfy your sweet tooth, opt for treats that have a low starch and sugar content, like berries mixed with plain yogurt and sprinkled with unsweetened dried coconut, or a few squares of dark chocolate.
References
- ''Clinical Gastroenterology and Hepatology''; A Very Low-carbohydrate Diet Improves Symptoms and Quality of Life in Diarrhea-Predominant Irritable Bowel Syndrome; Gregory L. Austin et al.; June 2009
- International Foundation for Functional Gastrointestinal Disorders; Statistics; August 2009
- "Journal of the American Dietetic Association"; Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome: Guidelines for Effective Dietary Management; Susan J. Shepherd and Peter R. Gibson; 2006
- "Journal of Gastroenterology & Hepatology"; Evidence-Based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP Approach; Peter R Gibson and Susan J. Shepherd; October 2009
- University of Maryland Medical Center; Study from University of Maryland Center for Celiac Research Places Gluten Sensitivity on Center Stage of Spectrum of Gluten-Related Disorders; March 2011
- "IBS--Free at Last!"; Patsy Catsos; 2009
