How to smoothly digest broccoli, garlic and more
Instead of avoiding a number of foods, try tackling the FODMAPs head-on with FODZYME and reap the benefits of their nutritional and gustatory power.
Broccoli and garlic – two culinary treasures cherished for their delectable flavors and impressive health benefits. These ingredients have graced our kitchens and tantalized our taste buds for centuries. However, for some individuals, the joy of indulging in these flavorful foods comes with a price – digestive discomfort. In this article, we'll explore the reasons behind the digestive challenges posed by broccoli and garlic, shed light on the specific FODMAPs responsible for these woes, and unveil the secret weapon that makes savoring these beloved ingredients a breeze – FODZYME.
Why Broccoli and Garlic Can Be Hard to Digest
Broccoli: A Nutrient-Packed Cruciferous Marvel
Broccoli, celebrated for its rich nutritional profile, is abundant in vitamins, minerals, and fiber. However, it is also high in a specific FODMAP subtype called fructans, which can pose digestion challenges for some individuals. We'll explore how broccoli's fructan content contributes to its potential for digestive discomfort.
Garlic: The Flavorful Bulb with a FODMAP Sting
Garlic, renowned for its distinctive aroma and taste, has a long history of culinary and medicinal use. Yet, it, too, contains substantial amounts of fructans, making it a potential culprit for digestive issues. We'll uncover the secrets of this flavorful bulb and its impact on digestion.
Fructans: The FODMAPs in Broccoli and Garlic
Understanding Fructans
Fructans are a specific type of FODMAP that can be challenging to digest for individuals with sensitive stomachs. Both broccoli and garlic are rich sources of fructans, which can ferment in the large intestine, leading to gas, bloating, and discomfort.
Fructans in Broccoli
Broccoli's high fructan content can make it particularly problematic for those with irritable bowel syndrome (IBS) or FODMAP sensitivities. We'll delve into the details of fructans in broccoli and how they can affect digestive comfort.
Fructans in Garlic
Garlic's alluring flavor comes with a side of fructans, which can trigger digestive distress in some individuals. We'll explore the specific fructans found in garlic and their role in causing digestive discomfort.
FODZYME Enzyme Supplement
FODZYME® breaks down FODMAPs fructan, lactose, and GOS, helping you enjoy your favorite meals with confidence and giving your body the nutrients it deserves.
How enzymes help to digest broccoli and garlic
It was a no-brainer to use FODZYME on this side dish since garlic powder is loaded with fructan (roughly 75% of its dry weight is fructan [1]). Broccoli is also high in GOS [2], and Monash reports that the heads can be high in fructan [3].
The primary GOS compounds found in broccoli are raffinose and stachyose. Monash does not list broccoli as a high-GOS food, but other researchers acknowledge that it is a potent source of galacto-oligosaccharides [4].
The human gut cannot digest raffinose, or any GOS, without assistance. Raffinose is broken down into galactose and sucrose by the enzyme α-galactosidase, which is one of the main ingredients in FODZYME. This enzyme is also naturally produced by colonic microbes, but many folks with digestive issues struggle to keep up with the gas-producing effects of raffinose.
In the colon, microorganisms break down raffinose and release short-chain fatty acids (acetic, propionic, and butyric acids), which are energy sources for the endothelial cells that line the gut [5]. In this process, however, gas is produced. In people with gut hypersensitivity or problematic gut-microbiome function, this gas can be extremely painful.
Broccoli is also high in selenium [5], vitamin C [6], and sulfur [7]. You are doing yourself a nutritional disservice by restricting full-sized servings of broccoli from your diet. Instead of restriction, try tackling the FODMAPs head-on with FODZYME. That way, you can enjoy all the nutritional and gustatory power that broccoli (with garlic powder!) can bring to your life.
Embrace Flavor, Conquer Digestive Challenges
In conclusion, the joys of relishing broccoli and garlic are within your grasp, thanks to FODZYME. By understanding the fructan content that makes these ingredients challenging for digestion, you can make informed choices about your diet. With FODZYME as your ally, you can indulge in the culinary delights of broccoli and garlic without sacrificing taste or comfort. Say goodbye to digestive troubles and hello to a world of flavorful possibilities. It's time to savor the goodness of broccoli and garlic once more, and FODZYME is here to make it happen.
References:
[1] Study on prebiotic effectiveness of neutral garlic fructan in vitro (2013): https://www.sciencedirect.com/science/article/pii/S2213453013000311
[2] Safety evaluation of α-galacto-oligosaccharides for use in infant formulas investigated in neonatal piglets (2017): https://journals.sagepub.com/doi/full/10.1177/2397847317722828
[3] Monash FODMAP Diet App (2021) - "Broccoli Head" Listing
[4] Oligosaccharide Profile in Fruits and Vegetables as Sources of Prebiotics and Functional Foods (2012): https://www.tandfonline.com/doi/full/10.1080/10942912.2012.680221
[5] Galacto-oligosaccharides and Colorectal Cancer: Feeding our Intestinal Probiome (2015): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288025/
[6] Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker (2008) https://pubmed.ncbi.nlm.nih.gov/17852499/
[7] Selenium-Induced Toxicity Is Counteracted by Sulfur in Broccoli (Brassica oleracea L. var. italica) (2017): https://www.frontiersin.org/articles/10.3389/fpls.2017.01425/full