Eating ‘this’, a painful intestinal trouble in life, is comfortable

If intestinal troubles come at all times without notice, the quality of life will inevitably decrease. People with poor digestive health, such as indigestion, irritable bowel syndrome, or constipation, should avoid certain foods. It is a FODMAP food with a specific sugar component that is not well absorbed in the intestine. Digestion is slow and fermentation produces gas, which can lead to bloating. On the other hand, there are low-Fodmap foods with low sugar content that are not absorbed well in the intestine.

The FODMAP diet, which can cause indigestion, including irritable bowel syndrome, includes cabbage, broccoli, raw onions, raw garlic, beans, apples, pears, and dairy products. It is a healthy food, but should be avoided if you have a bloated stomach from time to time.

So, what are those FODMAP foods? Kiwi, commonly found in supermarkets, is a representative fruit that makes the intestines comfortable. Kiwi is rich in dietary fiber, containing 2.3 g per 100 g. It contains actinidine enzymes and phytonutrient polyphenols that aid in protein digestion. These dietary fibers and polyphenols act as prebiotics, promoting the growth of beneficial bacteria in the gut and improving gut health.

It also promotes bowel movements and relieves constipation symptoms. According to a team led by Professor Victoria Smith at the University of Nottingham School of Medicine in England, the colons were observed in the first group, who drank two kiwifruit juice for three days, and the second group, who drank sugary water with the same sugar content. As a result, in the first group, contraction and relaxation of the colon were active, and the number of stools was higher. In addition to kiwifruit, low-fodmap fruits include bananas, blueberries, grapes, melons, and strawberries.

Many people eat multigrain rice for health, but if you have a sensitive digestive system, it is better to eat white rice. White rice is low in dietary fiber, so it is rapidly digested in the stomach and almost 100% absorbed in the small intestine. As a result, symptoms such as abdominal pain, bloating, and indigestion are less likely to appear. Flour can cause bloating, so substitute rice noodles for noodles when you want to eat them.

If you have irritable bowel syndrome, you should also choose vegetables carefully. Eggplant, pumpkin, spinach, bamboo shoots, and carrots are low-Fodmap foods. Spinach, which tastes better in winter, is rich in beta-carotene and dietary fiber, which strengthens the intestinal mucosa and prevents intestinal aging. It is also rich in antioxidants such as vitamin K, vitamin C, and potassium.

If you have stomach pain for no reason and suffer from diarrhea or constipation, it is good to keep a food diary. Keeping a record of what foods relieved or worsened your symptoms can help you plan your diet.

Reporter Kim Seong-eun [email protected]

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