So oftentimes when people have bacterial overgrowth or small intestinal bacterial overgrowth in their small intestine, it's because of oral bacteria. Well, welcome back to the podcast in this episode. I'm going to talk about two main vegetables that may be causing bloating and indigestion for you. And I'm going to explain why that is and how to fix it. So if you've ever noticed that when you were eating salads or different types of vegetables, you just don't feel your best. You feel bloated. I'm going to explain the actual what's actually happening in your gut with this and how to fix it naturally. So this is a great episode. If you know anybody that's dealing with this issue, please share it with them. Of course, leave us a five star review on Apple iTunes wherever you listen to the podcast. And if you're looking for personalized health coaching, send us an email at info at doctorjockers.com. That's info at doctorjockers.com and type in health coaching. 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So don't miss this chance to fill your best. Go to purehealthresearch.com use the coupon code jockers to save 35% off today. Hey, in this video, I'm answering the question, can vegetables cause bloating? And the answer is absolutely yes. Maybe you've experienced it. Maybe somebody you know, they actually feel worse when they're trying to eat healthy diet, eating a lot of salads and eating broccoli, bolto broccoli, and they notice bloating, cramping, and pain in their gut. Well, absolutely, vegetables can cause bloating. And that's because you may have too much bacteria in your small intestine. You see in your digestive system, your small intestine is the largest portion of your small intestine. That's the most important area for nutrient absorption. And then the large intestine comes after the small intestine. And that's where we should have the most amount of bacteria. But certain conditions can cause some of the bacteria from the large intestine to translocate up into the small intestine. And then they start to eat and ferment food before it really should be broken down by the bacteria and they produce different gases. Also, you can have bacteria that come from your mouth that slip into your digestive system. And if you have low stomach acid levels, you don't kill them. And then therefore they get into the small intestine. And they start to colonize the small intestine. So oftentimes when people have bacterial overgrowth or small intestinal bacterial overgrowth in their small intestine, it's because of oral bacteria that they're swallowing and low stomach acid levels. And that allows for the bacteria to colonize in the small intestine. And now they start to eat a lot of these fermentable fibers that we're consuming when we're consuming vegetables. And they eat them too early. They should be getting them when they're more fully metabolized and broken down. In the large intestine, they're getting them earlier in the digestive track. In the small intestine, they're starting to break them down and produce gases that can cause bloating, cramping, can actually drive up pain, histamine intolerance, skin rashes, headaches, brain fog, a whole lot of different unwanted health symptoms. And so let's talk about why this occurs. We talked about the small intestinal bacterial overgrowth. Well, there's something called FOD maps that we find in a lot of these healthy foods. FOD maps means fermentable, oligo, dye, mono-saccharides, and polyols. So an oligo-saccharide is basically a sugar molecule. It's a combination sugar molecule. It contains somewhere between three to roughly 10 or 12 different sugar compounds connected together. So when we think about oligo-saccharides, we're going to find a lot of those in legumes, a lot of different vegetables, things like with the inulin prebiotic fiber, for example. So inulin is, we find that in things like artichokes and celery and a lot of these foods that are marketed for being really, really good for the microbiome. Inulin is a prebiotic that helps feed bacteria. The problem is if you have too much bacteria in that small intestine, they're going to break down the inulin and produce gases that can cause a lot of unwanted health symptoms. And so you want to avoid or at least reduce your exposure to that if you're dealing with this. And so that's oligo-saccharides. Dysaccharides, which is the DNFOD map, the Dysaccharide is two sugar molecules. That's going to be something like lactose that we find in milk, for example, right, which is a combination of two sugar molecules. And then the mono-saccharide is something like fructose, for example, or glucose, that we may consume in our diet. Fructose, when people have fructose sensitivity, that's associated with this FOD map, the mono-saccharide. And then the P, the A is just for AND, and then the P is for polyols, which have to do with sugar alcohols. Perhaps you consume something with xylitol or arithritol. And that causes gas and bloating for you. That's a sensitivity to the polyols. Some people react to all the different types of FOD maps. Other people just react to maybe one of those groups. Maybe it's the oligo-saccharides. Maybe it's one component of the oligo-saccharides, for example, when they consume legumes and beans, they get very gassy and bloated. That's a certain component of the oligo-saccharides as opposed to maybe something with higher amounts of inelin, like we talked about the artichoke, or maybe they do well with lactose and fructose, but they don't do well with the oligo-saccharides, or they don't do well with the sugar alcohols. So you kind of want to figure that out and see if you need to remove all of these for a period of time or not. And so that's kind of the first thing is making sure that you are reducing FOD map exposure, and then number two is supporting digestive enzymes. So if you have a good enough digestive enzyme production, your digestive enzymes are going to break down these different types of fibers and these FOD maps into smaller molecules that you're going to be able to digest more effectively. So it's kind of a combination thing. Oftentimes people have low stomach acid, small intestinal bacterial overgrowth, FOD map sensitivity, and then also they have issues with digestive enzyme production, right? And oftentimes it's all of those things or maybe a little bit more of one thing than the other. So that's key. Now, if you're noticing that these vegetables are causing bloating, what I recommend is a low FOD map diet. So low FOD map diet, you take out a lot of these FOD map provoking foods, which really eliminates a lot of foods, particularly foods that you would think of as healthy, cruciferous vegetables like broccoli and cabbage and collard greens and cauliflower, right? You're taking those out. You're taking out some of the fruits. You're talking, taking out beans. You're taking out blueberries and other types of fruit that are higher in fructose. And then you're following a low FOD map diet. And this is actually where a lot of people do well on, for example, like a carnivore diet. Carnivore diet is extremely low FOD map. It's basically zero of these fermentable fibers. And for a lot of individuals, that allows their gut to heal and repair. Now, I don't think you necessarily need to go on a carnivore diet. You could just go on a lower FOD map diet, really prioritizing good grass fed or organic animal products. And then the better low FOD map fruits and vegetables are things like arugula. Arugula is really good because it's low FOD map and also low oxalate as well. A lot of people have issues with FOD maps. Also, may struggle with oxalates. So I love arugula. Green beans are good one. Bell peppers. Now that is in the night shade category. And so some individuals roughly about 25% of the population struggle with night shades and increases pain when they consume peppers, potatoes, tomatoes, eggplant, things like that. They get more pain. But if that's not you, you feel good to bell peppers. They are a good low FOD map choice. Carrots are a good one. Squashes butternut squash, right? For example, would be a good one. Strawberries. Strawberries are low oxalate. Raspberry, I'm sorry, they're low low FOD map, right? Raspberry's are actually higher in oxalates, but they're also low FOD map. Melons, lemons and limes. These are all good foods that you can be consuming on the low FOD map diet, along with really good quality animal products. You can do things like high polyphenol, extra virgin olive oil or coconut oil for healthy fats, grass fed butter for healthy fats, wild caught fish, grass fed animal products like I was talking about. And really focus on that. And do that for roughly two to six weeks depending on how long you've been dealing with this issue. For most people, they can just do a low FOD map diet for roughly two weeks and then start to slowly reintroduce higher FOD map foods and find a tolerance point. For example, you might be able to do a half a cup of steamed broccoli and feel fine. But if you do a full cup, you get more gas and bloating and joint pain. That would be an example of understanding where your threshold is. Half a cup was great. You go beyond the half a cup, you start to have more symptoms. So then you know where your tolerance point is. And for some individuals, they have a lower threshold in general for these fermentable fibers. Other people can eat lots of salads. They can eat tons of salads. They can eat tons of high FOD map vegetables and they feel great. In fact, they feel better when they're consuming them because they have a much higher threshold. In fact, their body tends to really thrive on these. So everybody's unique and different. And you got to kind of figure out what's going to be best for you so you can personalize your diet. So the answer to the question, can vegetables cause bloating? Is absolutely yes. And there are things that you can do about it to help reduce that and help improve your body's ability to tolerate vegetables so you can get the powerful nutrients that they offer and the enjoyable experience that you may get when consuming fruits and vegetables that you enjoy. So hopefully you guys enjoyed this and we'll see you on a future video training. Well, that's all for this show. And I want to thank you again for spending your valuable time with me today. And if there was something you heard in this interview that you have questions on or you want to dive into deeper, then doctorjockers.com is the best place to go. If you enjoyed this episode, please consider taking just a quick moment and giving us a great review. Your reviews help us influence more people and transform more lives. And if you took something valuable away from this episode, then please share it with someone in your life you know it can help. We'll see you soon on a future podcast. Be blessed everybody.
