Jerusalem Artichoke Causes Bloating: You Can Do That

Why Jerusalem artichoke causes bloating or diarrhea

Jerusalem artichoke is particularly suitable for diabetics because, unlike potatoes, for example, the tuber contains the dietary fiber inulin, which is made up of fructose building blocks, instead of starch. However, in some cases, this ingredient can cause bloating or diarrhea.

• Inulin is a soluble dietary fiber with fundamentally positive properties for the intestines. It is hardly digested in the small intestine. Therefore, most of it gets into the large intestine and ensures a healthy intestinal flora.
• In the large intestine, mostly bifidobacteria benefit from the fructose chains of inulin. A healthy intestinal flora breaks down the sugar building blocks into short-chain fatty acids, which in turn keep the intestinal mucosa healthy. Jerusalem artichoke is therefore considered to be intestinal-friendly and health-promoting.
• However, if an unusually high amount of inulin arrives in your large intestine or if the intestinal flora is not “trained” for it, it can happen that an unusually large amount of intestinal gases – mainly hydrogen, methane, and carbon dioxide – are produced. You will feel this as annoying flatulence.
• If you belong to a group of people who generally have difficulty digesting or absorbing fructose, then you do not tolerate Jerusalem artichoke well. In this case, fructose, which is already present as mono-sugar, also reaches the large intestine and is metabolized thereby bacteria. This in turn creates a lot of gas.
• If there is a high concentration of fructose and short-chain fatty acids due to the activity of the intestinal bacteria in the large rectum, more water flows into the intestine. It also promotes intestinal movement. The result: you suffer from diarrhea.

What helps against intestinal wind

If you associate intestinal problems with the consumption of Jerusalem artichoke, pay attention to the exact sequence of your consumption of Jerusalem artichoke, the amounts you eat and the symptoms observed afterward.

• If you experience severe diarrhea and flatulence after eating the elongated root, or if you experience recurring symptoms, you should speak to your doctor. Fructose malabsorption may be present. About 45 percent of Europeans are affected by this.
• Basically, it helps to reduce the amount of Jerusalem artichoke in case of complaints. You should first make sure that your intestines have calmed down completely. Then you can test in small amounts how much inulin you can tolerate. You can carefully try to increase the beneficial portion with each additional Jerusalem artichoke meal.
• It can make a difference whether you enjoy Jerusalem artichoke on its own or combine it with other ingredients high in glucose, fat, and protein in a meal. Fructose in combination with other nutrients can usually be better utilized.
• As a first-aid measure for problems, you can use herbs and seeds, which are generally known to have an effect on flatulence and indigestion. Aniseed, fennel, and caraway individually or in combination, as a tea or as a spice, help digestion just as much as a small portion of ginger.
• Support your intestines with foods that contain probiotic bacteria – such as yogurt. Fermented with lactic acid also has a strengthening effect on intestinal flora.
• If you have a congenital fructose intolerance – which should not be confused with malabsorption – you must completely avoid Jerusalem artichoke, just like other foods containing fructose.