One of the compounds found in garlic, called fructan, can cause gastrointestinal problems, including bloating and abdominal pain. Changes in bowel movements, such as diarrhea, constipation or alternating diarrhea and constipation, are other common problems that can result from eating garlic if you are intolerant to its fructans. The best way to prevent these unpleasant gastrointestinal symptoms is to avoid garlic and dishes prepared with garlic as well as other foods rich in fructans. If you are having instestinal difficulty and are unsure of the cause, consult your physician.
Fructans
Fructans are defined as fermentable short-chain carbohydrates and are made from a few molecules of fructose linked together. Most people do not experience any symptoms when eating foods containing fructans, but sensitive individuals can be intolerant or sensitive to it. In addition to being found in high amounts in garlic, fructans are also present in onions; inulin; fructo-oligosaccharides, referrred to as FOS; chicory root; Jerusalem artichoke; pistachios; cabbage; Brussels sprouts; watermelon; rye and wheat.
Mechanism
Depending on the bacteria that comprise your gut flora, you may or may not react to the fructans found in garlic. If you are intolerant to garlic, it means that the bacteria in your gastrointestinal tract love to eat fructans and this process creates a lot of gas that stays trapped in your digestive tract. This gas causes abdominal distension, or bloating, and the extra pressure inside your intestines can cause pain and cramping.
Fresh and Powdered Garlic
Fructans are not only present in fresh garlic; they are also found in powdered garlic and garlic salt. Avoid using all forms of garlic if you are intolerant to fructans and you want to avoid feeling bloated or having stomach pain. You can prepare foods by using other seasonings, like fresh or dried herbs, such as basil, thyme, oregano, rosemary and chives, as well as chili powder, turmeric, balsamic vinegar, mustard and other spices.
Hidden Garlic
Even small amounts of garlic can cause you to suffer from bloating and abdominal pain. If you are intolerant to garlic, read ingredient lists carefully because garlic, garlic powder or garlic salt is added to many processed foods, including pasta sauces, soups, crackers and frozen entrees. The ingredients chicken salt, vegetable salt and seasonings can conceal the presence of hidden garlic so keep your eyes open. If eating out, ask that your foods be prepared with garlic-free ingredients to prevent any gastrointestinal discomfort.
References
- "Journal of Hepatology & Gastroenterology"; Evidence-Based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP Approach; Peter R. Gibson; October 2009
- "The Low FODMAP diet - Reducing Poorly Absorbed Sugars to Control Gastrointestinal Symptoms"; Eastern Health Clinical School - Monash University; 2011
- "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
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