Garlic can cause gas because it contains fructans, a type of carbohydrate that some people have difficulty digesting.
Fructans and Gas Production
Garlic, like onions, leeks, and asparagus, is a high-fructan food. Fructans are chains of fructose molecules that the small intestine can't fully absorb in some individuals, particularly those with a fructan intolerance. (Reference: 12-Jul-2021)
What happens when fructans aren't absorbed?
When fructans aren't properly absorbed in the small intestine, they move into the large intestine. Here, bacteria ferment the fructans, which leads to the production of gas, bloating, stomach pain, and other digestive discomforts.
Symptoms of Fructan Intolerance
People with a fructan intolerance may experience several symptoms after consuming garlic or other high-fructan foods:
- Bloating
- Excessive gas
- Stomach pain or cramping
- Diarrhea
Managing Garlic-Related Gas
If you suspect that garlic is causing your gas, here are a few strategies to consider:
- Reduce Portion Size: Eating smaller amounts of garlic might help reduce the amount of fructans your body has to process at one time.
- Garlic-Infused Oil: Consider using garlic-infused oil. The fructans are water-soluble, so the oil may contain fewer fructans compared to whole garlic.
- Digestive Enzymes: Some people find relief by taking digestive enzymes that help break down fructans before they reach the large intestine. Consult with a healthcare professional before starting any new supplement.
- Elimination Diet: Try eliminating garlic from your diet for a period to see if your symptoms improve. Then, reintroduce it slowly to determine your tolerance level.
- Consult a Doctor: If your symptoms are severe or persistent, consult a gastroenterologist to rule out other underlying digestive issues.
