Digestive issues are incredibly common unfortunately—so common, in fact, that for many it seems like symptoms can appear out of nowhere with no evident cause. Things like bloating and indigestion can come out of nowhere, and it can feel hopeless when trying to find a source for your discomfort. While external things like stress and anxiety can contribute to digestive issues, your diet is the biggest factor. However, we often don’t look at the complete picture when addressing the complexities that lead to indigestion. Everything you eat, including the ingredients you cook with, plays a role. We asked Brad Dieter, PhD, MS, COO of Macros Inc, what one common seasoning is that could be making your bloating and indigestion worse.
First of all, what is bloating and what causes it? “Bloating is something that occurs in the gastrointestinal (GI) tract in which the belly feels stuffed, swollen, or full. Bloating is due to one or more of the following three things: food, liquid, or gas,” Dieter says, “Food causes bloating when there is too much food in the GI tract, due to either impartial or insufficient digestion. Liquid can cause bloating when too much water remains in the bowels. Gas causes bloating when the digestive processes in the stomach create gas which can cause the GI tract to fill with air.” Bloating is most commonly caused by overeating, eating too fast, and eating high FODMAP foods (or foods that cause excess gas in the digestive system).
What is the worst seasoning to cook with if you suffer from bloating and/or indigestion? “There are some seasonings that are more likely to cause bloating, and it is generally because they are either spicy (which can be a gut irritant) or they contain oligosaccharides (specific types of fiber that can create gas when digested).” Dieter says. He says that garlic is one of the worst for causing bloating, and can also exacerbate indigestion when consumed in larger amounts. If you suffer from digestive issues, you should consider cutting back on using things like garlic powder, and should be extra cautious when using raw, fresh garlic.
With this in mind, what are some other herbs you can cook with so you don’t have to sacrifice flavor? “Generally speaking, herbs such as rosemary, basil, thyme, and mint can reduce bloating and improve digestion in many people,” Dieter explains, “However, the gut is a complicated system and things are not always incredibly straightforward. The best thing for people to do is test and see what works for them and avoid things that do cause GI distress.” At the end of the day, there are common irritants for people, but there is no one size fits all. If you find that you struggle with digestive issues, the best thing to do is observe the patterns in how your body reacts to certain foods. Start cutting back on garlic and see if it makes a difference in your bloating and energy levels. If you find that your bloating remains the same or even gets worse, consult with your doctor about next steps to getting to the root cause of your symptoms.
