Low Starch Foods

Avoiding starchy foods is a key element of low-carbohydrate diets. For people with irritable-bowel syndrome or diabetes, eating low starch foods is recommended. Starchy foods are harmful for people with diabetes as they are high on the glycemic index. Starchy foods cause a rise in insulin, which can be harmful to moods, energy and even your waistline. Fill your diet with low starch foods to prevent that.

Fruit

• Fruits tend to be lower in starch than simple carbohydrates such as white pasta or rice. Foods such as apples, peaches and melons can be included in a limited starch diet. The majority of fruits contain some starch, but in low amounts. The best low starch fruits are berries, such as blackberries and strawberries, along with grapefruits.

Protein

• Lean protein sources are all low starch foods. That is why they tend to be emphasized for diabetics, people suffering from IBS and those on low-carbohydrate diets. Some very lean protein sources include turkey breast, clams, scallops, flounder and egg whites. While they do contain more starch than animal-based protein, beans such as black and kidney beans are also considered low in starch.

Fats

• Fats sometimes get a bad rap for dieting reasons. But, if you are focusing on eating low starch foods, fats, in moderation, can be good. Fats are satiating and do not have starches, which means that it won't boost your insulin. Examples of small amounts of healthy fats to include are olive oil, butter, olives and vegetable oil.

Vegetables

• All vegetables are good to include in your diet. They are not all made equally though. Some vegetables are higher in starch than others. Higher starch vegetables include potatoes and corn. They are still acceptable as low starch foods. For lower starch vegetables, try eating green veggies such as spinach, romaine lettuce, zucchini and bok choy.