Traditional medicine has promoted the consumption of garlic for thousands of years to help with a variety of health conditions, including the plague and gangrene. Nowadays, many studies indicate that it could benefit people who wish to prevent cardiovascular diseases, the common cold and even cancer, according to the University of Maryland Medical Center. Although garlic can promote a better digestion in some people, some people actually experience the opposite effect and experience digestive problems when including garlic in their diet.
Garlic and Digestive Problems
People with irritable bowel syndrome, or IBS, Crohn's disease or other functional gut disorders are more likely to experience digestive problems when eating garlic. If you have a sensitive gastrointestinal tract, you intestines may be easily irritated by garlic, and you can suffer from abdominal bloating, pain, cramping, discomfort, flatulence, diarrhea or constipation as a result. The severity of your digestive problems can vary depending on the amount of garlic or other potentially offending foods you have in your diet.
Fructans
The main compound responsible for digestive problems in garlic is called fructan. Fructans are present in many foods commonly consumed in the standard American diet and usually do not cause any problems; however, people with IBS or a sensitive gastrointestinal system may have trouble tolerating fructans and suffer from different digestive problems, including pain and bowel movements changes. Fructans are made of a short chain of fructose and appear to be overly fermented in the intestines of sensitive individuals causing discomfort and other unpleasant gastrointestinal symptoms.
Besides Garlic
Although garlic is one of the main source of fructans, other foods are rich in fructans and could contribute to your digestive problems. If you still experience problems after eliminating garlic, you will probably benefit from eliminating other sources of fructans in your diet. All foods made from wheat and rye, including bread, crackers, pasta, couscous, muffins, cookies, cakes and other baked goods are major sources of fructans, in addition to onion, Brussels sprouts, watermelon, pistachios and fructo-oligosaccharides, often listed as inulin, Jerusalem artichoke or chicory root in the ingredient list.
Avoiding Fructans
Carefully read ingredient lists to completely eliminate garlic from your diet. Garlic salt, garlic powder, broth, vegetable salts and chicken salts often contain traces of garlic that could induce digestive problems if the foods you eat contain them. If you still experience digestive problems after eliminating garlic and other fructan-rich foods from your diet, keep a food journal and have it analyzed by an experienced registered dietitian for help identifying other problematic foods in your diet that could be responsible for your gastrointestinal problems.
References
- Shepherd Works: Low FODMAP Diet
- "Journal of the American Dietetic Association"; Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome: Guidelines for Effective Dietary Management; Susan J. Shepherd Peter R. Gibson; 2006
- "IBS--Free at Last!: A Revolutionary, New Step-by-Step Method for Those Who Have Tried Everything. Control IBS Symptoms by Limiting FODMAPS Carbohydrates in Your Diet"; Patsy Catsos; 2009
- "The Low FODMAP Diet - Reducing Poorly Absorbed Sugars to Control Gastrointestinal Symptoms"; Eastern Health Clinical School - Monash University; 2010
- University of Maryland Medical Center; Garlic; 2011
