Bloating … do we care?
There are many causes of bloating more commonly a combination of the food we eat and the gut bacteria. In severe cases it warrants referral to a gastroenterologist particularly to make sure these symptoms are not due to structural abnormality. Further testing might be necessary based on individual circumstances, such as testing for gluten intolerance or lactose intolerance. It is useful to know that FODMAPs are natural sugars found in foods that are poorly absorbed in the small intestine and they are fermented by the bacteria in the large intestine which produces gas . Some of the FODMAPS type food are partially absorbed and that’s why they produces symptoms only sometimes (eg apples, peas, mango) and some are never absorbed such as galacto-oliggosachharides found in chickpeas, beans, lentils, pistachio or cashew. If symptoms do not respond to simple dietary measures , please see your doctor for further testing.
FOOD HIGH IN FODMAP
- Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup, Corn Syrup Solids, Asparagus, Artichokes
- Fructans: Artichokes (Globe), Artichokes(Jerusalem), Beetroot, Chicory, Dandelion leaves, Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Raddicio lettuce, Spring Onion (white part), Wheat (in large amounts), Rye (in large amounts), Inulin,
- Lactose: Milk, ice cream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, margarine, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).
- Galacto-Oligosaccharides (GOS): Legumes beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas, Cashew, Pistachio
- Polyols: Apples, Apricots, Avocado, Cherries, Longon, Lychee, Nectarines, Plums, Prunes, Mushrooms, Blackberries, Sorbitol