Starchy foods are the body’s primary carbohydrate source and play a vital role in ensuring a healthy, balanced diet. According to health experts, these starchy foods should make up at least a third of your food. While they are vital, some people suffer from starch intolerance. This refers to when the body cannot break down and digest sucrose and starch. The results range from mild digestive discomfort to life-threatening situations. So, how do you deal with starch intolerance? Read on.
Symptoms of Starch Intolerance
Here are a few tell-tale signs that you are suffering from sucrose or starch intolerance. You can expect them after consuming starchy foods.
- A bloated abdomen
- Diarrhea
- Congestion
- Cramping in the intestines
- Flatulence
2 Major Ways to Navigate Starch Intolerance
1. Make the Proper Dietary Adjustments
Upon realizing that you are starch intolerant, your health practitioner may recommend that you make several dietary adjustments. These mostly revolve around limiting the amount of starchy foods you consume, as some produce a lot of gas, causing more issues.
For instance, starches such as potatoes, corn, and wheat produce high amounts of gas when broken down in the large intestines. Research by Johns Hopkins Medicine shows that rice is the only starch that doesn’t cause gas formation in your gut. For this reason, the restrictions may vary from one person to another based on the extent of intolerance.
Additionally, individuals experiencing starch intolerance might benefit from consulting with experts like those at Intoleran. They can provide guidance tailored to managing various food sensitivities, ensuring you make the proper dietary adjustments.
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2. Explore Alternative Foods and Digestive Strategies
Another approach to managing starch intolerance is exploring alternative food options and employing strategies to support digestion. Focus on incorporating non-starchy vegetables, lean proteins, and healthy fats into your diet. These alternatives can provide nutrients without triggering the uncomfortable symptoms associated with starch-heavy meals.
You can also look into lifestyle adjustments that improve digestion, such as eating smaller, more frequent meals, chewing your food thoroughly, and drinking plenty of water to support your digestive system. Incorporating fermented foods like yogurt or kefir can help balance gut bacteria, leading to better digestion of complex carbohydrates. Moreover, being mindful of other potential intolerances, such as lactose, can further enhance your ability to manage starch intolerance effectively.
As you can see, navigating starch intolerance doesn’t have to be complicated. Your dietician may recommend that you make dietary adjustments or explore food alternatives. Whatever option you choose, ensure you get expert assistance from professionals. Contact your health practitioner for guidance if there are any problems or changes.
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