The starch and sucrose reduced diet (SSRD) for IBS
Could Cutting Starch and Sugar Help Your IBS?
If you live with irritable bowel syndrome (IBS), you know how frustrating and unpredictable the symptoms can be—bloating, pain, fatigue, and sometimes issues beyond the gut like tiredness or joint pain. The good news? A growing number of studies suggest that a starch- and sucrose-reduced diet (SSRD) might help.
So what exactly is SSRD—and how does it work?
What Is the SSRD Diet?
SSRD stands for “starch- and sucrose-reduced diet.” Simply put, it’s a way of eating that limits foods high in starch (like white bread, pasta, and potatoes) and sucrose (table sugar). Instead, the diet includes more protein and healthy fats.
It’s different from the well-known low FODMAP diet, but it shares a similar goal: helping people with IBS reduce uncomfortable symptoms.
What Does the Research Say?
Multiple studies, including randomised controlled trials, have looked at how SSRD affects people with IBS—and the results are promising.
Symptom relief: After just 4 weeks on SSRD, many people report significantly less bloating, abdominal pain, and gas. Fatigue, muscle aches, and even urinary urgency also improved in some.
IBS improvement: In some studies, up to one in three people no longer met the criteria for having IBS after following the SSRD. That’s a big deal.
As effective as low FODMAP: SSRD was found to work just as well as the low FODMAP diet, with around 79% of people seeing real improvements.
FODMAP diet Vs SSRD Diet: The SSRD diet is removing foods that are also removed in the low FODMAP diet so it is unclear if the success of this diet is simply down the removal of FODMAP foods or some other mechanism. More research is needed to clarify this.
Why Might It Work?
Here’s what’s happening in the body:
Better blood sugar balance: Reducing starch and sugar lowers your overall carbohydrate intake, which may help with blood sugar control and reduce sugar cravings.
Weight loss and lower inflammation markers: Some people also lost weight and showed reduced levels of certain markers linked to metabolic diseases like diabetes.
Changes in gut bacteria: The SSRD appears to shift the balance of bacteria in the gut, which might play a role in symptom improvement. However, it doesn’t seem to reduce inflammation in the body overall.
Removal of FODMAP foods as part of the SSRD diet
What About Long-Term Results?
Most of the research so far only covers 4-week trials, so we still need studies that follow people for longer periods. Also, most participants were middle-aged women, so it’s unclear if the same results would apply to younger people or men.
That said, the short-term results are encouraging.
Do People Like the Diet?
Yes! People who tried both the SSRD and low FODMAP diets often preferred SSRD. It’s easier to follow for some and doesn’t require quite as much label-reading or food group elimination. Overall, compliance has been high.
Is It Worth Trying?
If you have IBS and feel like your symptoms aren’t under control, SSRD could be worth discussing with a dietitian. While it won’t be right for everyone, it may offer relief without the complexity of other diets.
And remember—this isn’t about cutting out all carbs or sugar forever. It’s about finding a manageable way to reduce symptom triggers and feel more in control of your gut.
Disclaimer: Always consult with a healthcare professional or registered dietitian before starting a new diet, especially if you have IBS or another chronic condition.
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