Cutting out on these foods can help combat gastrointestinal issues

Cutting out specific foods can alleviate gastrointestinal issues for physically active people, especially a runner, researchers say. The study, showed that a low fermentable oligosaccharide, disaccharide, monosaccharide and polyol (or FODMAP) diet reduces some of the issues caused by exercise such as stomach cramps and bloating, and improves a person's perceived ability to exercise.

FODMAP foods include those containing lactose (milk, yoghurt and cheese), fructans (found in cereals, bread and pasta), galactic-oligosaccharides (legumes and onions), excess fructose (for example in apples, pears and asparagus) and polyols (often added as a food additive).

"We found a clear benefit when following the low FODMAP diet, with a reduction in exercise-related gastrointestinal symptoms amongst otherwise healthy, recreational runners," said a researcher.

For the study, the researchers involved a group of healthy recreational exercisers.  Everyone in the group followed two eating plans for one week at a time, with the key difference being the FODMAP content.

The findings, found that 69 per cent of those following a low FODMAP diet experienced an improvement in symptoms and were able to exercise more frequently and at a higher intensity.

In addition, the improvement in perceived pain, in conjunction with reduced experiences of bloating whilst on a low FODMAP diet, is likely explained by a reduction in intestinal water volume and gas production, caused by fewer indigestible carbohydrates available for fermentation in the gut.

However, further studies are needed to examine the benefits of this diet when combined with long-term training strategies. It is important that people take care if deciding to follow a low FODMAP diet, as reductions in total caloric and carbohydrate intake may impact on nutritional quality, he suggested.
 

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At Times, Gluten May Not Be The Cause Of Bowel Problems

If you know for a fact that you don’t have celiac disease, but still think that it’s the gluten in your diet that’s causing you trouble, scientists finally seem to have found an answer.

 

The first thing to know is that gluten sensitivity might not actually be a real thing. Nevertheless, there are many people who suffer stomach upsets whenever they eat bread. The results of a new study that has just been published contend that it’s not actually gluten that’s responsible for causing the problems, but the wheat component of bread.

Celiac disease manifests as an immune response to gluten, which is a family of proteins found in wheat, rye, barley, oats and similar foods. The incidence of celiac disease in a given population is usually about 1.3%.

The odd thing is that people tend to report adverse symptoms much more frequently when eating wheat. Some say that its incidence can be 10 times higher than celiac disease – as much as 13%. Although these gut problems were initially being attributed to gluten, a growing body of research is now aiming to establish exactly what’s going on.

A team of researchers performed extensive research into the matter and discovered that short-chain carbohydrates are likely responsible for the symptoms that are normally attributed to gluten.

These carbohydrates ferment in the gut, resulting in bloating and other unpleasant symptoms. Another study carried out on them back in 2014 determined that irritable bowel disease symptoms were reduced in those who followed a diet low in short-chain carbohydrates.

Furthermore, the team has managed to single out one of these short-chain carbohydrates as the main culprit behind adverse gastrointestinal symptoms. Fructan was found to trigger 15% more bloating and a 13% increase in gastrointestinal symptoms in one of the studies that the team conducted. On the other hand, it was found that gluten couldn’t be attributed to increasing bloating or gastrointestinal symptoms at all.

The results garnered in the aforementioned study give a clear indication as to why those who adopt a gluten-free diet in order to ease their symptoms often can’t make a full recovery. Fructans are found in grains such as wheat, rye, and barley, but are also present in others foods such as asparagus, garlic, and onion.

Although gluten was assumed to be the culprit of celiac disease, the fact is that people who have this problem feel better when they cut out wheat from their diet. As a result, all indications point to the assumptions being made about gluten being wrong.

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