Glucose is a type of sugar found in many foods and that can cause bloating in some people, especially in people that have SIBO, or small intestinal bacterial overgrowth. If you have SIBO, the glucose you eat can end up being fermented in your intestines, causing bloating, abdominal pain, diarrhea or constipation, according to Dr. Allison Siebecker, naturopath doctor. Starchy foods contain glucose in the form of starches, which are made of long chain of glucose linked together, while sugary foods can contain glucose in the form of sucrose, a sugar made of a glucose linked to a fructose.
Breads, Pasta and Baked Goods
Grains are rich in starches, which are turned to glucose during the digestion process. Some grains can also cause bloating, not because of the large amount of glucose they contain, but because of their gluten. All grains, including breads, bagels, pasta, crackers, couscous, oatmeal, breakfast cereals, muffins, cookies, cakes and other baked goods, can provide a lot of glucose once their starches are digested. All of this glucose in your intestines can trigger bloating and abdominal distension if you have an imbalance in your gut flora.
Potatoes
Potatoes and other starchy vegetables, such as corn, sweet potatoes, yams and peas, also contain significant amount of starches which are broken down into glucose. If you have an overgrowth of bacteria in your small intestines, the bacteria can start fermenting the glucose derived from starchy vegetables. The gas produced by bacteria during the fermentation of glucose can cause belching and flatulence when escaping. The gas that stays in your intestines can cause pressure in your abdomen, resulting in bloating.
Soft Drinks and Desserts
Soft drinks and desserts contain a lot of glucose from the high amount of sugar they contain. For example, a 12-ounce can of soft drink has 40 grams of sugars, of which about 18 grams are glucose, while a piece of Boston cream pie cake with frosting with 80 grams of carbohydrates contains about 38 grams of glucose. All of this glucose can become foods for the microbes living in your intestines if they are present in excessive numbers, causing bloating, pain and changes in your bowel movements.
Sugars and Sweeteners
Half of the sugar found in table sugar, honey or maple syrup is glucose, while about 45 percent of the sugars found in high-fructose corn syrup is glucose. Using these sweeteners can significantly contribute to increasing your glucose intake and may trigger your bloating after eating. Some food products are sweetened directly with pure glucose and can provide a lot of glucose. Dextrose, dextrin and maltodextrin are other ingredients made of pure glucose that you should watch for if you want to keep your glucose intake low.
