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The amount of Americans with digestive issues shows just how common of a problem it is. One of the most frustrating byproducts of digestive dysfunction is bloating. Bloating can cause internal discomfort like constantly feeling stuffed, but it can also cause unwanted external effects, like an enlarged stomach. Bloating is something we may experience once in a while when eating more than usual or eating particularly heavy foods, but if it regularly happens for prolonged periods of time, there may be a bigger problem at play, like a major food insensitivity. Bloating can be a sign that you may be regularly eating things you’re allergic to.
Although diet should be individualized and no two people have the same preferences, intolerances, and sensitivities, there are some foods that are characteristically more inflammatory than others. One herb that you cook with that may be making your bloating worse is garlic.
Garlic is considered a generally “healthy” food, not only have studies shown that it can reduce blood pressure and risk for high cholesterol, it has also been linked to better bone health and can help detoxify heavy metals in your body. However, if you suffer from digestive issues, its other properties may outweigh the health benefits.
Garlic may be contributing to your bloating because it is a high FODMAP food. FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols (quite the mouthful, we know). FODMAPs are carbohydrates that are resistant to digestion, which means that instead of being absorbed into the bloodstream, they reach the lower part of your intestine where gut bacteria resides, and this causes unwanted digestive issues, especially bloating.
“Garlic is one of the most concentrated sources of FODMAPs,” Megan Rossi, PhD, RD told Healthine, “Unfortunately, restricting garlic in your diet is notoriously difficult because it’s added to many sauces, gravies and flavorings. In processed food, garlic may be listed among the ingredients as flavoring or natural flavor. Therefore, you need to avoid these ingredients if you are following a strict low-FODMAP diet.”
If you enjoy cooking with garlic but struggle with bloating and want to try eliminating it, Rossi recommends things like chives, chili, lemongrass, saffron, and turmeric as good swaps that get the job done.
Digestive issues can be very frustrating, but what we put into our body has so much to do with how we feel on the inside and outside. Knowing the potential side effects of the food you eat, as well as the health benefits, is the best way to take charge of your health. Garlic may be the culprit when it comes to your bloating--if you have persistent issues with digestion, consult your doctor about dietary changes you can try making.
