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Could Cutting Back on Sugar and Starch Offer New Hope for IBS?

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Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that affects millions of people worldwide. It causes recurring symptoms such as abdominal pain, cramping, bloating, diarrhea, and constipation, severely impacting quality of life. While IBS has no known cure, dietary interventions have proven to be one of the most effective ways to manage symptoms.

For many years, the Low FODMAP diet has been the gold standard for treating IBS. This diet limits foods that are high in certain fermentable carbohydrates (known as FODMAPs), including gluten, lactose, and certain fruits and vegetables. While highly effective, the Low FODMAP diet can be difficult to follow due to its complexity and the need to meticulously avoid specific foods.

But what if there was a simpler approach to easing IBS symptoms?

Enter the Starch and Sucrose-Reduced Diet (SSRD) —a promising alternative that focuses on reducing sugar and starch intake. New research suggests this diet may be just as effective as Low FODMAP but with additional benefits like weight loss and reduced sugar cravings.

IBS and Dietary Interventions: What We Know 

Before diving into the latest findings, it’s important to understand the role diet plays in managing IBS.

Traditional dietary recommendations for IBS revolve around limiting specific foods that trigger symptoms by either increasing gas production in the intestines or drawing excess water into the bowel.

Two of the most common approaches are:

  1. The Low FODMAP Diet:

This diet restricts short-chain carbohydrates found in foods like onions, garlic, beans, wheat, and certain dairy products. These carbohydrates are poorly absorbed in the small intestine and are fermented by bacteria in the gut, leading to the uncomfortable symptoms of IBS. While effective, following a Low FODMAP diet can be daunting. It requires careful meal planning and adherence to a strict list of foods to avoid, which may limit variety and spontaneity.

  1. Gluten and Lactose-Free Diets:

Many people with IBS experience relief from symptoms when they eliminate gluten (an inflammatory protein found in wheat) and lactose (a sugar found in dairy) from their diet.

However, these diets don’t work for everyone, as they don’t address other common triggers like fructose or galactans, which are also part of the FODMAP family.

Now, a new player is emerging in the field of IBS dietary therapy—the Starch and Sucrose-Reduced Diet (SSRD). This diet offers a simpler, yet potentially powerful approach to managing IBS, with fewer restrictions and promising results.

The Promise of the Starch and Sucrose-Reduced Diet (SSRD) 

In a groundbreaking study led by Professor Bodil Ohlsson at Lund University, researchers set out to explore whether cutting back on sugar and starch could be an effective alternative to the Low FODMAP diet for people with IBS.

The inspiration for the study came from a genetic discovery: a variation that impairs the breakdown of sugars and starches in the gut is more prevalent among IBS sufferers.

A few years ago, Professor Ohlsson’s team conducted an initial study involving 105 individuals with IBS. For four weeks, participants significantly reduced their intake of sugar and starch, while also avoiding highly processed foods like “ready meals” and sweets.

The results were nothing short of remarkable.

The majority of participants experienced a significant reduction in their IBS symptoms. Notably, the common issues of abdominal pain, bloating, diarrhea, and constipation were greatly diminished. This sparked interest in further exploration of SSRD as a simpler, more approachable alternative to existing diets.

The Comparative Study: SSRD vs. Low FODMAP 

The most recent study, published in the journal Nutrients, took the investigation a step further by directly comparing the SSRD with the Low FODMAP diet. This randomized non-inferiority trial included 155 participants diagnosed with IBS, who were randomly assigned to follow either SSRD or Low FODMAP for four weeks.

Participants were required to follow the basic principles of their assigned diet but were given flexibility in how often they ate. Unlike the stricter Low FODMAP diet, SSRD did not require participants to eliminate entire food groups. Instead, they were instructed to simply reduce their intake of sugar and starch while continuing to eat regular meals.

The Results: A Surprising Outcome 

Both diets proved highly effective in reducing IBS symptoms.

In fact, the results exceeded expectations: 75-80% of patients in both groups reported improvement in their IBS symptoms. This finding is significant, as it demonstrates that the simpler SSRD approach can be just as effective as the more complex and restrictive Low FODMAP diet.

But SSRD offered additional benefits. Participants in the SSRD group experienced greater weight loss compared to those on the Low FODMAP diet. Even more promising was the reduction in sugar cravings, which are commonly reported by individuals with IBS who often have a higher-than-average body weight.

These findings suggest that SSRD not only helps to manage IBS symptoms but also supports better overall health by reducing the desire for sugary foods.

A Simpler, More Sustainable Approach 

One of the biggest advantages of the SSRD is its simplicity.  As Professor Ohlsson explains:

 “We wouldn’t really even call SSRD a diet. It’s how everyone should eat, not just those with IBS.”

Unlike the Low FODMAP diet, which requires strict adherence to food lists, SSRD is flexible and easy to follow. You don’t have to worry about avoiding certain foods entirely—you simply reduce your intake of sugar and starch. This makes it easier to enjoy meals with family and friends, without feeling restricted or isolated by your dietary choices.

In fact, SSRD is so manageable that Ohlsson suggests people could “indulge a little” on special occasions, as long as they balance it out by giving their digestive system a break during the rest of the week.

Could SSRD Be Right for You? 

If you suffer from IBS and find traditional dietary approaches difficult to stick with, the Starch and Sucrose-Reduced Diet may offer a more sustainable solution.

Not only does it help relieve IBS symptoms, but it also supports weight loss and reduces sugar cravings—two factors that can improve overall health.

While the Low FODMAP diet has long been the go-to recommendation for IBS, the research from Lund University suggests that there may be an easier way. By focusing on reducing sugar and starch, SSRD offers an effective, flexible, and health-promoting alternative. It’s not just a diet for those with IBS—it’s a way of eating that everyone could benefit from.

Ancestral-Inspired Meal Suggestions for the Starch and Sucrose-Reduced Diet (SSRD) 

If you’re considering trying the Starch and Sucrose-Reduced Diet (SSRD) to manage IBS, incorporating meals that align with an ancestral or Paleo approach will make the transition even easier.

These types of meals focus on whole, nutrient-dense foods—foods that our ancestors ate for generations, before the rise of highly processed, sugar-laden options.

Not only do they fit well within the SSRD guidelines, but they also provide balanced nutrition and support gut health. Here are a few meal ideas to get you started:

  1. Grass-Fed Beef and Vegetable Stir-Fry

A hearty stir-fry is a perfect way to create a nutrient-dense, satisfying meal that’s low in starch and free of added sugars. Use grass-fed beef for its higher omega-3 content, and load up on non-starchy vegetables like bell peppers, broccoli, and zucchini. Cook with tallow, coconut oil or ghee, and season with fresh herbs, garlic, and ginger for added flavor and digestive benefits.

Why it works for SSRD: This dish is naturally low in carbohydrates and full of gut-friendly fiber, making it easy to digest while providing essential nutrients.

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  1. Wild-Caught Salmon with Roasted Root Vegetables

For a meal packed with omega-3 fatty acids and antioxidants, try wild-caught salmon paired with roasted non-starchy vegetables like carrots, parsnips, and Brussels sprouts. Coat the vegetables in olive oil and roast them with rosemary and thyme for a flavorful, anti-inflammatory side dish.

Why it works for SSRD: Salmon is a lean protein that supports gut health, while the roasted vegetables provide a wide range of vitamins and minerals without spiking blood sugar levels.

  1. Zucchini Noodles with Grass-Fed Meatballs

Zucchini noodles, also known as “zoodles,” are a great alternative to traditional pasta, which is high in starch. Top your zoodles with homemade meatballs made from grass-fed beef or lamb, seasoned with Italian herbs, garlic, and a little almond flour or crushed pork rinds for binding. Serve with a sugar-free marinara sauce made from fresh tomatoes, basil, and olive oil.

Why it works for SSRD: This meal delivers all the comfort of pasta without the high starch content, making it easy on the digestive system while keeping your gut healthy.

  1. Herb-Crusted Chicken Thighs with Cauliflower Mash

For a comforting, nutrient-packed meal, try baking chicken thighs crusted with a blend of fresh herbs, garlic, and a bit of almond meal. Serve with a creamy cauliflower mash—just steam the cauliflower and blend with ghee, garlic, and a dash of sea salt for a smooth, satisfying side dish.

Why it works for SSRD: This meal keeps sugar and starches to a minimum, while providing plenty of protein, healthy fats, and fiber to keep you full and satisfied.

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  1. Bone Broth-Based Vegetable Soup

Nothing is more gut-soothing than a warm, nutrient-rich bone broth soup. Use homemade bone broth from grass-fed beef or pasture-raised chicken as the base, and add non-starchy vegetables like kale, spinach, celery, and mushrooms. Include shredded chicken or turkey for added protein.

Why it works for SSRD: Bone broth is known for its gut-healing properties, while non-starchy vegetables and clean proteins help support digestion and reduce inflammation.

  1. Avocado & Pastured Egg Salad

For a quick and easy lunch, mix sliced avocado with hard-boiled pastured eggs, drizzle with olive oil, and sprinkle with sea salt and pepper. Add chopped parsley, green onions, and a squeeze of lemon for extra freshness and flavor.

Why it works for SSRD: This meal is rich in healthy fats and proteins, while being naturally low in starch and sugars—keeping your blood sugar steady and your digestive system happy.

Final Thoughts: Eating Like Our Ancestors for IBS Relief 

By focusing on nutrient-dense, whole foods that are low in sugars and starches, you can improve your IBS symptoms while nourishing your body with the foods it was designed to thrive on.

The Starch and Sucrose-Reduced Diet offers a more manageable and sustainable approach to digestive health, and by including ancestral, Paleo-inspired meals like these, you can enjoy delicious, satisfying dishes that promote gut health and overall well-being.

Whether you suffer from IBS or are simply looking for a healthier way to eat, this approach can help you rediscover the joy of eating while supporting your long-term health goals.

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References

  1. Bodil Roth, Mohamed Nseir, Håkan Jeppsson, Mauro D’Amato, Kristina Sundquist, Bodil Ohlsson. “A Starch- and Sucrose-Reduced Diet Has Similar Efficiency as Low FODMAP in IBS—A Randomized Non-Inferiority Study.” *Nutrients*, 2024; 16 (17): 3039. DOI: 10.3390/nu16173039.