Irritable bowel syndrome, or IBS, affects at least 1 in 10 people and constitutes the most commonly diagnosed condition by gastroenterologists, according to the International Foundation for Functional Gastrointestinal Disorders. Although the gastrointestinal tract of IBS sufferers is intact and healthy, uncomfortable symptoms that can significantly impact the quality of life occur to different degrees, including abdominal pain, cramping, discomfort, bloating, flatulence and changes in stool frequency and consistency, such as diarrhea, constipation or both. If you have IBS, you may have notice that some foods worsen your symptoms and starchy foods could be some of them.
Starchy Foods
Starchy foods occupy a predominant place in the standard American diet. Breakfast cereals, bagels, croissants, muffins, toasts, pancakes, waffles and English muffins are some of the common starchy foods eaten at breakfast. Subs, sandwiches, french fries, mashed potatoes, buns, pasta, rice, couscous, tortillas and pizza dough are part of the starchy foods regularly consumed by most Americans. Many snack foods also have a high starch content, including granola bars, crackers, potato chips, pretzels, rice cakes and flatbreads.
Gluten Intolerance
If you have noticed, or suspect, that starchy foods may be responsible of your IBS symptoms, it may be due to the gluten they contain. Gluten is a protein found in grains like wheat, barley, rye, oats and many processed foods, including all foods made from the flour of these grains as well as many sauces, seasonings and breading. Approximately 1 percent of the population is allergic to gluten, which is diagnosed as celiac disease, and six percent is intolerant to gluten, which can result in headaches, a foggy mind and symptoms similar to IBS, according to the University of Maryland Center for Celiac Research.
FODMAP malabsorption
A malabsorption of some short-chain fermentable carbohydrates is also called FODMAPs. FODMAP include fructose, lactose, galactans, polyols and fructans. Starchy foods, especially those containing wheat and rye, are rich in fructans and if this compound is not absorbed properly, it is fermented by the bacteria in your intestines, which produce gas and induce abdominal distension and other IBS-like symptoms. If you have noticed that you do not react well to onions, garlic, broccoli, Brussels sprouts and watermelon, which are also rich in fructans, it is likely that you have problems metabolizing fructans properly. Consult a registered dietitian for help identifying other FODMAPs besides wheat and rye that may be contributing to your IBS.
Experiment With Your Diet
The best way to determine with a starch-free diet could help you alleviate or even eliminate your IBS symptoms is to try it. Get rid of all the starchy foods in your cupboards, fridge and freezer or put them aside to make sure you are not tempted while following your starch-free diet. Stock up on non-starchy vegetables, fruits, protein from fish, seafood, poultry, meat and eggs, fats from olive oil, avocado, nuts, seeds and their butters, as well as dairy products if you are not lactose intolerant. Follow your starch-free diet for at least four to six weeks and take note of your symptoms, stool frequency and stool consistency to determine whether the elimination of starch is helping your IBS.
References
- AboutIBS.org; About Irritable Bowel Syndrome; May 2011
- 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
- "Journal of Gastroenterology & Hepatology"; Evidence-Based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP Approach; Peter R Gibson and Susan J Shepherd; October 2009
