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  • Q&A with Australian Health Practitioners

    Does resistant starch form in quinoa when it is cooked then cooled?

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    Digestive Health Irritable Bowel Syndrome (IBS) Nutrition
    I am trying to find low fodmap options to take to work and know potatoes and rice may aggravate my irritable bowel syndrome(IBS) symptoms due to resistant starch. Does this happen to other grains such as quinoa too?
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    • Lynette Lamb
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    Lynette Lamb

    Dietitian, Nutritionist

    For Medical Nutrition Chronic constipation and diarrhoea Gut/Bowel diseases & disorders Including Reflux Coeliac Disease and re Irritable Bowel Syndrome (IBS), Inflammatory Bowel Disease (IBD), … View Profile

    Yes Quinoa will have similar resistant starch for similar portion size to rice and potato.  However, with FODMAPs it  depends on portion size,  frequency of consumption and what else you are having. Quinoa is a great product in that it is gluten free and has a higher protein content (lowering GI).  With IBS I would encourage small portion sizes with increased snacking to improve your tolerance.  Justification:  small amounts of carbhydrate will result less mal absorbed, less fermenting in large intestine and as such less bloating and excessive flatulence.  I would ensure that your lunch has a protein and appropriate fats.  Protein and fat disgest slowly and very differently to carbhydrates.  Other grains are similar to quinoea, but no need to avoid completely just use dietary management as discussed above. Hope this helps, an excellent question.

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