Eliminating fructooligosaccharides, lactooligosaccharides (from legumes), lactose (milk sugar) and fructose (fruit sugar) found in some grains from your diet may help eliminate bloating, according to Kevin Whelan, researcher and professor of nutrition at King’s College London. In this respect reports Daily Mail edition.
Whelan explained that foods high in short-chain carbohydrates, collectively called FODMAPS (fermentable oligosaccharides disaccharides, monosaccharides, and polyols), are poorly absorbed in the small intestine and fermented in the colon. This can cause bloating.
The main provocateurs of unpleasant sensations are oligosaccharides found in wheat, rye, onions, garlic and artichokes, glacto-oligosaccharides in legumes, milk sugar lactose, as well as fructose, which is rich in honey, apples, pears, watermelons and mangoes. Mannitol, a type of sugar alcohol found in mushrooms, cauliflower, and sugar-free candy, may also cause bloating.
A study by scientists from King’s College London found that limiting the proportion of these foods in the diet eliminated gas, bloating, and abdominal pain in 50-75% of subjects with irritable bowel syndrome, who are most sensitive to certain types of foods.
According to Whelan, this diet should be approached in three stages. The first step is to limit the amount of foods containing FODMAPS. It is then recommended to wait until you feel better and reintroduce previously unused foods into your diet.
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