Bloody and digestive discomfort can often be related to certain foods that are difficult to break. Some foods contain natural sugars and fibers that ferment the intestines, leading to gas and swelling. Keeping in mind what you eat and limiting certain types of foods can help improve digestion and reduce unpleasant bloating. Making small changes to your diet can support better gut health and overall comfort.
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Beans and lentils
Beans and lentils are renowned for their fiber content and nutritional benefits. However, it also contains certain types of carbohydrates called oligosaccharides, which fall under FODMAP (fermentable oligos, Di-, monosaccharides, and polyols). These carbohydrates are not easily digested in the small intestine and reach the colon. There, bacteria ferment and produce gas. This fermentation process can lead to bloating, discomfort and sometimes convulsions.
For individuals who are sensitive to these fermentable carbohydrates, eating most of the beans and lentils can increase indigestion. Limiting intake, soaking and rinsing preparations can help reduce the amount of fermentable sugar, relieve bloating, and improve digestive comfort over time.
Onion
Onions contain fructan, which can be difficult for the digestive system to handle. When fructan reaches the indigested large intestine, bacteria can break them down and produce gases, causing bloating and discomfort. This response is more pronounced in people with irritable bowel syndrome or other gastrointestinal sensitivity.
Reducing onion consumption or using the green portion of the green onions and chives can also reduce these effects instead. Cooking onions thoroughly can reduce the intensity of the symptoms and facilitate digestion for some individuals.
Garlic
Garlic, like onions, is rich in fructans, which can cause digestive problems. Eating raw or large amounts of garlic can cause bloating and excess gas due to intestinal fermentation. Symptoms vary from person to person, but are commonly reported by people with sensitive digestion.
Reducing discomfort, limiting garlic, or using garlic-infused oils that do not contain fermentable carbohydrates can allow for flavor without unwanted digestive effects. Cooking garlic also helps break down some of the problematic compounds.
broccoli
Broccoli is a healthy vegetable packed with fiber and vitamins, but also contains raffinose and other complex sugars that the digestive system struggles to break down completely. These sugars can ferment in the large intestine, causing gas and bloating.
Eating small amounts or cooking broccoli well can reduce these effects. Some people can better withstand broccoli when combined with other foods that help digestion, or when gradually introduced into their diet.
cauliflower
Cauliflower shares similar digestive challenges as broccoli due to its Raffinose and Fordmap content. These sugars ferment in the intestines, producing gas, leading to discomfort and bloating. For people who are prone to digestive problems, cauliflower can cause more prominent symptoms.
Limiting the size of the portions and cooking thoroughly relieves digestive stress. It can be helpful to monitor your personal response and adjust your intake accordingly to maintain your digestive balance.
Brussels sprouts
Brussels sprouts are nutritious, but contain fermentable sugars such as raffinose and fructan. These can lead to increased gas production and bloating when consumed in large quantities or by sensitive digestive people. The strong odor associated with Brussels sprouts is related to sulfur compounds released during digestion.
Good cooking buds and limiting your intake may reduce symptoms. Combine them with digestive-friendly foods and make them easy on the stomach.
Apple
Apples contain a large amount of fructose and sorbitol, which can cause digestive upsets. These sugars are often not absorbed in the small intestine, leading to colon fermentation and gas production. Eating an entire apple or drinking apple juice can cause bloating in some individuals.
Instead, choosing fewer portions or eating low FODMAP fruits can help you manage your symptoms. Peeling off the apple can reduce some of the fiber content, which can also reduce bloating.
pear
Pears are another fruit containing fructose and sorbitol. These natural sugars ferment in the intestines and create gas and bloating, especially those that are sensitive to FODMAP. If you consume large amounts of food or eat pears on an empty stomach, you may experience an increase in digestion.
Limiting your pear intake or choosing a small amount of ripe pears can help alleviate symptoms. Alternative fruits with lower fermentable sugars may be more acceptable.
Watermelon
Watermelon contains high levels of polyols, a sugar alcohol classified as a fudmap. These polyols are less absorbed by fermentation in the digestive tract and colon, causing gas, bloating and sometimes diarrhea. The high water content of watermelons can also contribute to changes in the digestive system.
Eating less portions or avoiding watermelons when digestive symptoms occur can help you maintain comfort. Trying other fruits with low fermentable sugars may be a better option for sensitive individuals.
mushroom
Certain mushrooms, especially varieties such as white buttons and Portobello, contain polyols. These sugar alcohols can ferment in the digestive system and cause gas and bloating. Those who notice discomfort after eating mushrooms may be reactive to these fermentable carbohydrates.
Cooking mushrooms thoroughly and limiting portion size reduces the chances of digestive upsets. Some mushroom varieties may have low polyol content and may be easier to digest.
Carbonated drinks
Carbide drinks introduce excess gas into the digestive tract from the foam contained therein. This additional gas can cause bloating, pressure and discomfort, especially when consumed in large quantities or quickly. Additionally, many sodas contain sweeteners that can cause digestive problems.
Limiting soda drinks and choosing still water or herbal tea can help relieve bloating. Reducing the intake of artificial sweeteners in these drinks also supports better digestion.
Sugar-free gum and candy
Sugar-free gums and candies often contain polyols such as sorbitol and xylitol. Chewing gum also causes air swallowing and increases digestive discomfort.
Avoiding excessive consumption of these sugar-free products can help reduce bloating. Reading the ingredient labels can help you identify products with low fermentable sugars.
Wheat and rye products
Wheat and rye contain fructan. Fructan is a FODMAP carbohydrate that can cause gas and bloating. For those who are sensitive to these sugars, eating bread, pasta, or grains made from wheat or rye can cause digestive symptoms. Gluten itself isn’t the main cause, but fermentable fibers aren’t.
Choosing gluten-free or low-fructan grains, such as rice or oats, can help reduce symptoms. It is important to pay attention to portion size and body responses.
Dairy products
Dairy products contain lactose, a sugar that cannot be fully digested due to low levels of enzyme lactase. It causes undigested lactose fermentation in the colon, gas, bloating, and sometimes diarrhea. Limiting high-lactate dairy products such as milk and creams can improve digestive comfort.
Lactose-free or fermented dairy products such as yogurt and hard cheese may be more tolerated. Testing individual tolerance levels allows you to determine how much dairy products can be consumed without any discomfort.
This article was originally published Avocado.
