Alleviate Irritable Bowel Syndrome (IBS) symptoms by eliminating two specific foods from your diet.

Swallowed by the troubles of irritable bowel syndrome (IBS) for years, I found a modicum of relief with a low FODMAP diet. But, it's so constricting! That's why a Swedish study piqued my interest, suggesting a simpler method to manage IBS...

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A genetic knot with sugar and starch

Bodil Ohlsson, a professor at Lund University, has been delving into the role of sugars and starches in IBS. A geneticist's findings point to a higher incidence of genetic variations in IBS patients that interfere with sugar and starch breakdown in the gut.

"'Why not test whether reducing sugar and starch intake would help these IBS patients?', we speculated," Ohlsson explained.

A study she led several years ago had 105 IBS sufferers cut back significantly on sugar and starch for four weeks. This diet, known as the starch and sucrose-reduced diet (SSRD), involved ditching sweets and processed foods, including ready-to-eat meals.

The results unveiled that SSRD drastically reduced IBS symptoms, including recurring stomach pain, tightness in the abdomen, and irregular bowel movements.

A more recent study pitted SSRD against the FODMAP diet, a stricter, more regulated diet than SSRD. It involved 155 IBS patients who were randomly assigned to follow either SSRD or the low FODMAP diet for four weeks. Before the trial, they had not adhered to any specific diet.

Both groups were expected to follow the fundamental principles of each diet but could choose how often or consistently they ate.

The results demonstrated that symptom improvement occurred in 75 to 80 percent of the patients in both groups, even exceeding the researchers' expectations.

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A nice added benefit was that the SSRD group experienced the greatest drop in sugar cravings, and weight loss was more significant. This is advantageous because IBS patients, on average, tend to weigh more than healthy individuals, Ohlsson pointed out.

"We really don't even call SSRD a diet," she said. "It's how everyone should eat, not just those with IBS. And unlike low FODMAP, SSRD is straightforward and much easier to implement."

Ohlsson also remarked that on SSRD, one doesn't need to be super-strict constantly. "You can enjoy yourself when invited to dinner, just less of certain things," she added. "If you provide your gut a rest for the rest of the week, you can indulge a little one day!"

One less spike of stress

Bearing in mind that stress can trigger IBS, having one less factor to worry about, like a demanding diet, is a major plus.

However, eliminating sugar and starch is another way that less stress is also built into SSRD...

That's because when we consume sugar, our blood glucose levels surge. The more sugar (or starchy food) you eat, the quicker blood glucose rises. This releases a torrent of stress hormones, including cortisol, from the adrenal glands.

When our cortisol levels repeatedly spike for extended periods, the adrenal glands can malfunction and produce too little cortisol, which can cause problems.

To counterbalance high cortisol levels, in addition to avoiding sugar and starch, adding stress-reducing practices to your self-care routine is a smart move.

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Sources:

Eating less sugar and starch is as effective for IBS as current recommendations - EurekAlert!

A Starch- and Sucrose-Reduced Diet Has Similar Efficiency as Low FODMAP in IBS - A Randomized Non-Inferiority Study - Nutrients

Digestive Symptoms in Daily Life of Chronic Adrenal Insufficiency Patients are Similar to IBS Symptoms - PubMed Central®

The method suggested by Bodil Ohlsson for managing irritable bowel syndrome (IBS) involves reducing sugar and starch intake, which could potentially benefit a higher number of IBS patients due to genetic variations affecting sugar and starch breakdown in their gut.
A study led by Ohlsson found that the starch and sucrose-reduced diet (SSRD) significantly reduced IBS symptoms, such as recurring stomach pain, tightness in the abdomen, and irregular bowel movements.
In a comparison study between SSRD and the low FODMAP diet, both groups showed similar improvement in IBS symptoms, with 75 to 80 percent of patients experiencing relief.
The SSRD group also experienced a greater drop in sugar cravings and more significant weight loss.
Ohlsson suggests that SSRD is easier to implement compared to the low FODMAP diet and allows for occasional indulgence, making it a more sustainable choice for managing IBS.
Reducing sugar and starch intake, in addition to stress-reducing practices, can help manage IBS symptoms and prevent stress-induced flare-ups.