Resistant starch and IBS
Right now, there is a lot of talk about resistant starch, which appears to be an important anti-inflammatory component in the diet. It positively affects gut bacteria and also provides satiety, lower blood sugar, and reduced risk of colorectal cancer.
Starch is the way plants store energy. Normally, it begins to break down in the mouth, leading to a relatively quick rise in blood sugar when it is broken down in the small intestine. Resistant starch, however, is a form that is not broken down in the small intestine. Instead, it travels all the way to the large intestine, where it releases fatty acids such as butyrate. Therefore, it is considered a fiber, or prebiotic, meaning food for the gut bacteria.
Research from the British Nutrition Foundation now shows that a daily intake of 30 grams of resistant starch can have a positive effect on several chronic diseases while making our gut bacteria happy. Good news for those who want to strengthen their gut and stay healthy.
Where do I find resistant starch?
A good source is chilled potatoes. This is because the starch returns to its previous structure, becoming more difficult for the body to break down, and thus does not raise blood sugar levels as it does in its heated state. Another source is unripe bananas, lentils, beans, oats, and brown rice. Additionally, resistant starch ferments slowly, unlike FODMAPs which ferment quickly and cause symptoms. If your stomach still feels gassy, reduce the amount and increase it gradually.
Low-FODMAP options for ingredients with this beneficial starch:
- 1 unripe banana: 4.7 g
- 30 g oats: 4.5 g
- 65 g cooked lentils: 3.5 g
- 1 cold, boiled potato with skin: 4 g
- 1 dl cold brown rice: 2 g
- 1 slice whole grain sourdough: 2 g
Belly Balance digital treatment
In the Belly Balance app, you can log symptoms, keep a food diary, scan products, find FODMAP lists, and much more to help you manage your IBS.
Sofia Antonsson
Reg. Dietitian, Belly Balance
Read more about
IBS - What is it?
Bloated , constipated or having a gassy stomach? IBS or Irritable Bowel Syndrome is a functional gastrointestinal disorder, meaning no physical issues can be found in the stomach or intestines; they just don’t function quite as they should.
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About FODMAP
By learning which foods upset your stomach, you can make conscious choices and get quick symptom relief. With the low FODMAP diet, you receive structured assistance in understanding which foods your body tolerates better than others. No more guessing and pondering – you get the answer straight away!
