How Fermentable Carbohydrates Can Cause Bloating, Constipation, and Diarrhea: What You Need to Know
Aug 07, 2024
How Fermentable Carbohydrates Can Cause Bloating, Constipation, and Diarrhea: What You Need to Know
Have you ever felt uncomfortably bloated, struggled with constipation, or dealt with sudden bouts of diarrhea, even when you thought you were eating "healthy"? You’re not alone. These symptoms can be frustrating and, at times, downright miserable. What you might not realize is that certain foods—especially those containing fermentable carbohydrates—can be feeding bacteria and fungi in your small intestine, causing these issues.
Let’s dive into what’s going on in your gut and how you can take control of these uncomfortable symptoms.
The Small Intestine: Your Body’s Nutrient Absorber
Your small intestine plays a big role in your digestion. It’s responsible for absorbing the nutrients your body needs from the food you eat. Unlike the large intestine, which is home to a massive population of bacteria, the small intestine usually hosts just a few. This low bacterial count is essential for proper digestion.
But what happens when bacteria or fungi start growing where they shouldn’t be—in your small intestine? This overgrowth, known as Small Intestinal Bacterial Overgrowth (SIBO) or Small Intestinal Fungal Overgrowth (SIFO), can lead to a cascade of digestive issues including, if chronic, nutrient malabsorption, vitamin deficiencies, protein deficiencies, as well as conditions such as Osteoporosis and Osteopenia due to minerals malabsorption.
What Are Fermentable Carbohydrates?
Fermentable carbohydrates, also known as FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides And Polyols), are a group of carbs that are easily fermented by bacteria in your gut. These include:
- Oligosaccharides: Found in foods like onions, garlic, and legumes.
- Disaccharides: Think lactose in milk and dairy products.
- Monosaccharides: Like fructose in fruits and honey.
- Polyols: Found in some fruits, vegetables, and artificial sweeteners.
For many people, these carbohydrates are no big deal. They’re either absorbed in the small intestine or move on to the large intestine, where gut bacteria ferment them. But if you have SIBO or SIFO, these carbs can be troublemakers.
How Fermentable Carbs Can Wreak Havoc
When fermentable carbs reach the small intestine, they become a feast for the overgrown bacteria and fungi lurking there. Here’s what happens next:
- Bloating: The bacteria and fungi ferment these carbs, producing gas. This gas can cause your small intestine to swell, leading to that uncomfortable, bloated feeling.
- Constipation: Some bacteria, particularly those that produce methane, can slow down your digestion, leading to constipation. Methane has been shown to reduce gut motility, which is the process that moves food through your digestive system.
- Diarrhea: On the flip side, if hydrogen-producing bacteria dominate, they can speed up the movement of food through your intestines, drawing water into your gut and causing diarrhea.
The Vicious Cycle
Here’s where it gets tricky: the more fermentable carbs you eat, the more you feed the overgrowth in your small intestine. This leads to more gas, more bloating, more discomfort, and a worsening of symptoms. Over time, this can even irritate your gut lining, leading to inflammation and making it harder for your body to absorb nutrients.
Taking Back Control: Managing Your Symptoms
The good news is that you can take steps to manage these symptoms. One of the most effective ways is through your diet. A low-Fermentation diet, which reduces the intake of fermentable carbohydrates, can help starve the overgrown bacteria and fungi. This diet can make a big difference in how you feel, reducing bloating, constipation, and diarrhea.
But—and this is important—before you make any big changes to your diet, it’s crucial to work with a healthcare professional. The low-Fermentation diet can be restrictive, and you want to make sure you’re still getting all the nutrients your body needs. Also changing up your food plan is only one facet of SIBO, IBS and SIFO treatment. We also need to reduce the levels of bacteria and fungi that wreak havoc as well as working with motility and treating root causes of the bacterial and fungal overgrowth.
You’re Not Alone
Dealing with digestive issues like bloating, constipation, and diarrhea can feel isolating, but you’re not alone. Many people experience these symptoms, and understanding the role that fermentable carbohydrates play can be a game-changer. By making some adjustments to your diet and working with a healthcare provider, you can find relief and start feeling more like yourself again.
Remember, your gut health is personal, and what works for one person might not work for another. It’s about finding the right balance for your body and taking steps that make you feel good. You deserve to live comfortably and confidently, and understanding how your body interacts with the food you eat is a powerful step in that direction.
Take care of yourself, listen to your body, and don’t hesitate to seek the support you need to feel your best.
