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

Food and IBS

Good Food

Knowing what is good food for IBS is not always easy, as it is not possible to tell just by looking at a food item whether it is good for the stomach or not. Diet is a crucial factor in IBS, but what type of food is classified as “good food for IBS”? Let’s explore this further.

Food and IBS

Brakfast and IBS

We often hear that breakfast is an important meal, if not the most important one. For someone with IBS, breakfast can become a bit tricky depending on the state of their digestive system. Eating regularly is especially important if you have IBS because your stomach needs a steady flow of food to function optimally.

Dietary Supplements

Do you need additional supplements if you follow the low FODMAP diet, and if so, what type of supplements? We receive many questions about dietary supplements for IBS, and generally, it’s always best to get nutrients through food.