Reader's Digest 8月号の記事 "Fibre mistakes that bother your belly" に以前取り上げた "GI" (6/18/2012)が出てきたので復習です。
If you have diarrhoea, watch for: INSOLUBLE FIBRE wholewheat, bran, leafy vegetablues, broccoli and tomatoes
If you're constipated, watch for: SOLUBLE FIBRE oatmeal, beans, apples, strawberries, and blueberries
If you have gas and bloating, watch for: FRUCTAN AND GOS FIBRE
These groups of fibre are like fast food for the bacteria in your large intestine. Bacteria break them down quickly, which can lead to uncomfortable gas and bloating. High-fructan foods include garlic, onions, watermelon, cashews and pistachios. Inulin, an additive in many processed foods, is also a type of fructan. High-GOS (galacto-oligosaccharides) foods are mainly beans. Keep in mind that these foods aren't inherently unhealthy. But if your GI tract is sensitive to them, you may feel better if you cut back.
Note: GI: glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates in food on blood sugar levels.
If you have diarrhoea, watch for: INSOLUBLE FIBRE wholewheat, bran, leafy vegetablues, broccoli and tomatoes
If you're constipated, watch for: SOLUBLE FIBRE oatmeal, beans, apples, strawberries, and blueberries
If you have gas and bloating, watch for: FRUCTAN AND GOS FIBRE
These groups of fibre are like fast food for the bacteria in your large intestine. Bacteria break them down quickly, which can lead to uncomfortable gas and bloating. High-fructan foods include garlic, onions, watermelon, cashews and pistachios. Inulin, an additive in many processed foods, is also a type of fructan. High-GOS (galacto-oligosaccharides) foods are mainly beans. Keep in mind that these foods aren't inherently unhealthy. But if your GI tract is sensitive to them, you may feel better if you cut back.
Note: GI: glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates in food on blood sugar levels.
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