Fructose Malabsorption Diet Bloating Causes - Find Out Why You Feel So Uncomfortable.
Are you tired of feeling bloated uncomfortable and full of gas? You are not the only one, an estimated 25% of the U.S. population suffer from bloating on a regular basis. This painful stretching is usually the result of excess gas within the digestive system.
Carefully searching for and eliminating possible bloating causes or triggers, can provide relief for a great deal of sufferers.
What Causes Bloating?
Gas inside the abdomen can only be from one of two sources. Swallowing air or produced by bacteria in the colon. Swallowing air typically causes bloating in the stomach. A painful bloated stomach can lead to excessive belching. Gas made by bacteria in the colon more often than not results in an inflated abdomen and abnormal flatulence.
Swallowing Air (Aerophagia)
Chewing gum, smoking, talking while eating, drinking carbonated drinks, eating very hot or cold food and eating too fast, all add to extra air in the stomach. An occasionally neglected cause of bloating, is anxiety. Some people pick up the unconscious nervous behavior of frequent swallowing, when not eating or drinking.
Gas Produced by Bacteria
The vast majority of bacteria in the digestive system are usually found in the Large Intestine (colon). As bacteria breakdown undigested sugars in the colon, hydrogen, carbon dioxide and in some cases methane gasses are the products of fermentation.
Humans can't digest everything we eat. Several foods contain sugars that can't be absorbed in the small intestine because of a lack of specific enzymes.
What kind of Foods Cause Gas?
Food or drink containing carbohydrates can cause gas creation in the large intestine.
Sugar
Sugar is a simple carbohydrate, not all sugars are easily digested. Four different kinds of sugar that cause gas are; Raffinose, Lactose, Sorbitol and Fructose.
Raffinose is found in beans, asparagus, cabbage, broccoli, brussels sprouts, other vegetables and whole grains.
Humans do not have the necessary enzyme Alpha Galactosidase required to break down Raffinose. Raffinose travels through the stomach and small intestine undigested to the colon where it is fermented by gas producing bacteria. This unwanted gas brings about bloating and flatulence. This explains why beans are well known for causing gas.
Lactose is the sugar found in milk and various other dairy products like cheese and yoghurt. The enzyme Lactase is required to digest Lactose sugar. The majority of mammals produce Lactase when they are babies so they are able to digest their mothers' milk. When they grow older they stop producing the Lactase enzyme as it is no longer required. Humans have developed Lactase persistence, meaning we continue to produce Lactase into Adulthood.
It is thought that 75% of adult humans, show a reduced production of the Lactase enzyme. This is the reason a large number of people can't wholly digest the sugar in milk and are said to be Lactose intolerant. As the lactose can't be digested, it travels through to the colon, where it is fermented by gas producing bacteria.
Sorbitol is naturally present in peaches, pears, apples and prunes. Sorbitol is also found in a multitude of artificial sweeteners and diet products. Sugar free mints, chewing gum, diet drinks, cough syrups, toothpaste and mouthwash all contain sorbitol.
Sorbitol is digested slowly and converted to fructose by enzymes in the digestive system. It is known to irritate Irritable Bowel Syndrome. When consumed in sizable quantities it can trigger bloating.
Fructose is naturally found in the majority of fruit, vegetables and honey. It is also added to a multitude of commercial food and drink products, especially soft drinks and candy.
Fructose is easily digested in the small intestine and absorbed directly into the bloodstream. Having said that, there is a limitation to just how much can be absorbed at any one time (25-50g). If fructose can't be absorbed, it continues moving to the large intestine. Here it is fermented by bacteria, leading to gas production and bloating.
As much as 40% of the population, in western countries, has problems with fructose malabsorption. As much less fructose is absorbed into the blood, more ends up in the colon where it is fermented resulting in gas.
Starch
Starch is the most widespread form of complex carbohydrate and the staple of many diets. Corn, potatoes, wheat, rice and oats all contain starch.
The vast majority of starches are not totally digested in the small intestine. Undigested carbohydrates are broken down by bacteria when they reach the colon, resulting in gas. The only exemption is rice, which is in most cases is fully digested before it arrives in the colon and consequently does not produce gas.
Fiber
Dietary fiber is the indigestible component of plant foods; there are two main types;
Soluble fiber passes through the digestive system into the large intestine where it is broken down producing gas.
Soluble fiber is found in; peas, soybeans, beans, oats, rye, barley, sweet potatoes, onion, broccoli, carrots and other fruit and vegetables.
Insoluble fiber is inert and produces negligible gas. It flows through the full digestive tract accumulating water and simply cleans the system easing defecation.
Insoluble fiber is commonly found in; whole grain foods, seeds, celery, nuts, potato skins and fruit and vegetable skins.
If bloating and distension of the abdomen persists for 2 or more weeks, you should request the advice of a medical professional, because this can be an indicator of a significantly more severe condition.
Fructose Malabsorption Diet.