The world of Tzu Chi Nov-Dec 2021 (Vol.138)

2021 • 12 50 ellness Translated by Yew Siew Yong How to Avoid Flatulence? Chinese cooking usually contains onions, shallots and garlic as flavour enhancers. People susceptible to flatulence may opt for corianders or spring onions as replacements. I rritable bowel syndrome (IBS) is one of the most common gastrointestinal problems in modern people. Although the functional gastrointestinal disorder is not life threatening like cancers or cardiac diseases, it has a certain impact on the sufferers’ quality of life. A patient once told me his experience. Although he had not eaten anything wrong, he had abdominal pain for no reason, and worse still, it came with a sudden, urgent need to have a bowel movement. Yet sometimes, he has constipation without cause. His abdomen bulged like a ball and he would experience a dull pain for several weeks. I therefore, thought of his large intestine as a naughty child that is tricky to tame. Apparently, the onset of IBS symptoms, such as abdominal pain, bloating, diarrhoea and constipation, would disrupt originally scheduled social activities and even work activities. Low FODMAP diet The low FODMAP diet was proposed by a group of doctors and dietitians in Australia. It is a three-stage diet designed principally to help people with gastrointestinal symptoms, such as abdominal pain and bloating, to reduce intestinal irritation. Many studies have shown that a low FODMAP diet is effective in improving IBS symptoms. However, what exactly is FODMAP? It stands for fermentable oligosaccharides, disaccharides,monosaccharides, and polyols.A simple translation in Mandarin is “fermentable carbohydrates”. The word “saccharides” refers to sugars, while monosaccharides are carbohydrates with one sugar molecule; disaccharides are carbohydrates composed of two monosaccharides; oligosaccharides are carbohydrates composed of three to ten monosaccharides; and polyols are sugar alcohols, which is also a type of carbohydrate. High FODMAP foods are common in our diets, which include grains, vegetables, fruits, milk and dairy products, sweets and sweeteners. To adopt a low FODMAP diet, one must reduce the intake of the following carbohydrates: 1. Fructans: Wheat, onions, garlic, etc. 2. Galacto-oligosaccharides: Beans, cauliflower, broccoli, etc. 3. Lactose: Dairy products 4. Fructose: Honey, mango, etc. 5. Polyols: Chewing gums, apples, sugar-free jams, mushrooms, cauliflower, etc. For onewith a healthy gut, high FODMAP foods are unlikely to cause problems. Instead, they can nourish the microorganisms in the large intestines, helping to maintain a healthy gut. On the contrary, people with poor gut conditions, such as IBS sufferers, will have problems digesting certain high FODMAP foods. If these foods are not digested properly and absorbed, gas will build up and irritate the