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.
Table of Contents
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.
Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.
I have half a cup of organic oats with lactose free milk every second day, because I have high cholesterol and oats
are solubre fibre, supposed to act well for this condition. And I love porridge. BUT my IBs has flared again and
since I have re-introduced the porridge. This is getting very boring. What can I eat?!
I am sorry to hear this. Sadly everyone has different triggers so it is impossible to advise you specifically. I would consider looking at the Take Control Group Program which will help you find this triggers.
My Doctor seems to think I have IBS and said to start cutting out (Not completely) the main problem foods. It seems to be potatoes, bread, pasta and rice (although with rice as long as I only have 2 portions in a week it seems fine). So the FODMAP solution doesn’t seem to be for me. Does this mean it’s resistant starch that’s affecting me? And if so are there alternatives I can use to replace these foods?
Hi Gina, it is difficult to pin-point problem food without an elimination style diet as some foods can cause reactions even 2 days afterwards. So I would suggest doing my Take Control group program which covers ALL IBS triggers and you will then get a lot more clarity.
My daughter has chronic fatigue and has her gut bacteria tested regularly every 3 months, and at the moment because of her particular bacteria, she must not have resistant starch. However, she can’t cook everything fresh because of her exhaustion. She’s a celiac. What would you advise, to avoid resistant starch? Many thanks,
Sue
Hi Sue! I would highly recommend against testing her gut bacteria as we do not yet know what is a normal gut bacteria level so for someone to then advise on what she should eat is completely inappropriate. Just focus on the gluten free element for coeliac, this is hard enough 🙂
Hi. I need to avoid foods that contain resistant starch as I have a vaginal/colon fistula. I am on TPN nutrition and can only eat clear soups snd glucose that gets absorbed in the small bowel. Do you have a list of foods low in resistant starch that I can try to see if they affect the output. My dietician suggested trying small amounts of food but can’t seem to give me a list of what I should try. Tried inside of a jacket potato with dire results! Please help. Thanks.
Hi Fiona! I would suggest referring back to your own dietitian for this advice as we are unable to give out personalised information outside of a consultation where we have your full medical history :).
I am fine with white basmati rice, and fine with Italian ciabatta (white bread) toasted. No gut problems. But potatoes, even peeled and simply boiled ‘loosen’ my gut the next day. Same with bananas, ripe or not so ripe it makes no difference. I can’t eat my favourite oatcakes any more either. I have IBS -D.
I tried a small piece of wholegrain bread toast this morning, and became bloated in the afternoon. But I never get that with the white toast. It really is a nuisance to have to second guess food. 🙁 Thumbs down, IBS!