Wholemeal bread is a popular choice for those who want to enjoy their favorite sandwich while consuming more nutrients than a classic slice of white bread. Wholemeal bread can give us an increase in fiber, lower inflammation and help us have a healthy gut.
But what about the potential disadvantages of eating whole wheat? It is a great side effect of eating wholemeal bread it can possibly cause gastrointestinal problems for people with IBS, such as bloating, stomach cramps and constipation.
We spoke with Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Protein-Packed Breakfast Club, to find out why and how this sometimes happens to those with IBS.
But first, what is IBS?
It is estimated that about 25 to 45 million people have irritable bowel syndrome (IBS), and there may be many more who live undiagnosed. Simply put, IBS is a common occurrence where the colon becomes irritated and causes symptoms such as bloating, cramps, constipation or diarrhea.
IBS can be difficult to diagnose because it can just be that diagnosed with symptoms, but it creates a lot of pain and discomfort for those who live with it.
RELATED: The worst foods for IBS, according to dietitians
Why is full wheat a potential issue?
Some may assume that gluten is the culprit, but the issue is a bit more complex.
“Contrary to many people’s beliefs, gluten is not the problem here,” says Harris-Pincus, “but there are fears in wheat that are often not well tolerated by those with IBS.”
Fructans are a type of carbohydrate called an oligosaccharide that falls into the FODMAP category.
“FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are a collection of short-chain carbohydrates (sugars) that are not properly absorbed in the gut, which can trigger symptoms in people with IBS,” says Harris-Pincus.
And since whole wheat fears fall into the FODMAPs category, they have been known to cause unwanted side effects for those with IBS.
How does FODMAP cause GI pain?
FODMAPs are not only found in whole grain breads, but “are found in a wide variety of foods, such as fruits, vegetables, breads, grains, nuts, legumes and sweets,” says Harris-Pincus.
The reason why FODMAP foods such as wholemeal bread can create problems for those with IBS is due to excess gas that they sometimes cause the body to produce. FODMAPs, including fructans in wholemeal bread, are naturally fermented in our bodies and give our intestinal bacteria energy to work. However, because this bacterium uses these fermented FODMAPs, it produces hydrogen, which is known to create excessive abdominal pain, bloating, gas and other gastrointestinal problems.
According to Journal of Human Nutrition and DieteticsFor these reasons, people with IBS symptoms may want to stay away from foods high in FODMAP and stick to a lower FODMAP diet whenever possible.
If you have been diagnosed with IBS or have experienced similar symptoms, you can be careful when eating wholemeal bread. The next time you eat it, pay attention to how your body reacts afterwards.
Get even more healthy tips straight to your inbox by signing up for our newsletter! Then read the following:
- The best and worst breads in America 2021-ranked!
- The best secrets to eating bread without gaining weight
- An important side effect of eating too much bread, science says
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