Maintaining a healthy gut is essential for overall well-being, but issues like gas and bloating can disrupt daily life. Certain cooking ingredients can exacerbate these symptoms, leading to discomfort and digestive distress. Being mindful of these ingredients and opting for gut-friendly alternatives can help alleviate symptoms and promote a healthier digestive system.
We checked in with Renato Fernandes, a clinical nutritionist, and Steve Theunissen, a CPT, nutritionist, and fitness writer/author at SmartFitnessResults, to learn about one popular cooking ingredient you should limit because it could be making digestive symptoms like gas and bloating worse. Fernandes revealed that garlic is the culprit to steer clear of, and Theunissen shared his recommendation for a healthier alternative.
Garlic
Garlic, while known for its numerous health benefits and rich flavor, can sometimes contribute to digestive discomfort, including gas and bloating. This is because garlic contains certain types of carbohydrates, such as fructans, which are not fully absorbed in the small intestine.
"Garlic is actually a common culprit when it comes to causing gas, bloating, and disrupting gut health. It falls into the category of FODMAP foods—foods that are poorly absorbed from the gastrointestinal tract into the bloodstream or not absorbed at all," Fernandes says. "Due to their poor absorption, these foods pull water into the intestine and get fermented by bacteria, leading to gas buildup in the intestines."
The reason this delicious spice can mess with your digestive system and make you gassy is because "it's high in fructans, a type of fermentable carbohydrate also found in foods like onions, leeks, scallions, wheat, rye, inulin, and chicory root. Humans lack the enzyme needed to break down fructans, which means they cannot be absorbed in the small intestine, where most nutrient absorption occurs."
The bottom line
As a result, fructans pass mostly undigested into the large intestine, where they are fermented by gut bacteria. This fermentation can lead to symptoms like gas, bloating, and sometimes abdominal pain.
If garlic causes you digestive discomfort, there are several gentler alternatives you can try. Ginger is a great choice, known for its anti-inflammatory and digestive-soothing properties.
"Ginger is a natural digestive aid. It contains compounds like gingerol that help relax the intestinal tract, reduce bloating, and promote the smooth movement of food through your digestive system. This not only eases any discomfort but also enhances nutrient absorption," says Theunissen.
