Why You Need Indigestible Carbs in Your Diet:
Indigestibles are those foods that cannot be digested by humans or animals. They include starches, fibers, sugars, fats and oils. These indigestible foods have been shown to cause digestive problems when consumed in excess.
The main reason why indigestible foods are bad for your health is because they cause bloating, gas, diarrhea and other symptoms. If you eat too many indigestible carbs then these symptoms may occur.
There are different types of indigestibility:
1) Carbohydrate Intolerance – This type of indigestion occurs when the body does not properly break down certain types of carbohydrates (such as starches).
When this happens, the body produces too much gas and/or acidity. Symptoms include nausea, vomiting, cramps and diarrhea.
2) Hyperinsulinemia – This type of indigestion occurs when insulin levels become elevated causing blood sugar levels to rise excessively.
Insulin causes fat cells to release stored fatty acids into the bloodstream which leads to increased hunger and cravings for food.
3) Lactose Intolerance – This type of indigestion occurs when the body is unable to produce sufficient amounts of the enzyme lactase needed to digest the sugar in dairy.
Most adults have reduced levels of lactase after they have been weaned from their mother’s milk.
Excess lactase in the intestines can cause diarrhea, nausea, bloating and gas within 30 minutes to several days after ingestion.
The following is a list of foods that may cause some of the problems listed above:
1) Beans – Beans are high in carbohydrates and low in fat and protein.
They are also known to cause gas, bloating and diarrhea.
2) Pears – Pears contain high levels of soluble fiber and mild levels of sorbitol (a type of sugar that is absorbed slowly by the intestines).
When pears are fermented into alcohol, they become apple cider.
3) Oatmeal – Oatmeal is a complex carbohydrate that releases sugar into the bloodstream slowly.
It is also known to cause gas and bloating in some people.
4) Whole Wheat Bread – Whole wheat contains many nutrients and fiber but it is difficult for the body to break down.
It has a similar effect on the body as raw wheatgrass (which most people avoid eating for this reason).
5) Corn – Corn contains a natural sugar called fructose which is often found in fruit and honey.
Corn is also known to cause gas and bloating.
6) Apple Cider Vinegar – Like pears, apple cider vinegar is high in sugars that are not easily absorbed by the intestines.
These types of food should be avoided by people who have digestive problems or poor health in general.
If you have any concerns about your diet, please consult a doctor or nutritionist before making any changes.
Sources & references used in this article:
Composition, properties and health benefits of indigestible carbohydrate polymers as dietary fiber: a review by D Mudgil, S Barak – International journal of biological macromolecules, 2013 – Elsevier
Thickening infant formula with digestible and indigestible carbohydrate: availability of calcium, iron, and zinc in vitro by D Bosscher, M Van Caillie-Bertrand… – … and nutrition, 2000 – journals.lww.com
Effects of GI and content of indigestible carbohydrates of cereal-based evening meals on glucose tolerance at a subsequent standardised breakfast by A Nilsson, Y Granfeldt, E Östman, T Preston… – … of Clinical Nutrition, 2006 – nature.com
The use of internal markers to estimate herbage digestibility and intake: 2. Indigestible acid detergent fibre by PD Penning, RH Johnson – The Journal of Agricultural Science, 1983 – cambridge.org
The intake of dietary indigestible fraction in the Spanish diet shows the limitations of dietary fibre data for nutritional studies by FD Saura-Calixto, I Goñi – European journal of clinical nutrition, 2004 – nature.com
The possible use of long chain (C19-C32) fatty acids in herbage as an indigestible faecal marker by ND Grace, DR Body – The Journal of Agricultural Science, 1981 – cambridge.org