Soaking the common bean in a domestic preparation reduced the contents
of raffinose - type oligosaccharides but did not interfere with nutritive value.
Then there's galactans, a combination
of raffinose and stachyose, which function very similarly.
Beans contain a lot
of raffinose, which is a complex sugar that the body has trouble digesting.
Not exact matches
The list
of possible food culprits is varied, but it includes foods that contain a carbohydrate called
raffinose.
As healthy as veggies are, they also contain «a starch called
raffinose that your body can't fully break down and digest,» says Robynne Chutkan, MD, gastroenterologist and founder
of the Digestive Center for Wellness in Maryland.
These substrates are poorly absorbed in the small intestine; a diet low in FODMAPs provides symptomatic improvement in 74 %
of patients with IBS.17 FODMAP foods include: lactose (in milk), excess fructose (in pears, apples), fructans and fructo - oligosaccharides (in artichoke, garlic, onions, wheat and rye), galacto - oligosaccharides (GOS; stachyose and
raffinose in legumes), and sugar polyols (sorbitol and mannitol in stone fruits and artificial sweeteners).18 — 21 Wheat - and rye - derived products often contain the highest FODMAP content, predominantly fructans and GOS.
The
raffinose family
of oligosaccharides — including stachyose and verbascose — occurs in seeds
of food legumes at levels that cause flatulence in man and animals.
... but raspberries are low in almost all types
of FODMAPs, including fructose, polyols, and galactans,
raffinose, and sugar alcohols.
Cabbage contains high quantities
of the complex carbohydrate
raffinose, which is indigestible and causes flatulence while passing through the large intestine.
In addition to high levels
of protein, vitamins and minerals, dry beans are full
of the complex plant sugars stachyose and
raffinose.
Natto (because it is fermented), edamame (because
raffinose has been bred out), tofu (because 90 %
of the fiber has been removed), unsweetened soymilk (because 90 %
of the fiber has been removed), clover sprouts (no starch), rooibos tea (no starch), and honeybush tea (no starch) will cause much less flatulence than whole soybeans or other high - starch beans.
For example,
raffinose is known to damage the permeability
of the gut lining, interfering with acne nutrient absorption.
Carbohydrates in soy generally constitute 30 percent
of the bean and break down into soluble sugars
of sucrose (5 percent), stachyose (4 percent),
raffinose (1 percent) and insoluble fiber (20 percent).
If you're intolerant to
raffinose, it can even increase bloodstream levels
of a leukotoxin called 9,10 - DiHOME, a villain which increases inflammation levels while depleting antioxidants.
Lentils are also a good source
of prebiotics (7.5 g / 100 g), including fructooligosaccharides,
raffinose oligosaccharides, resistant starch, and sugar alcohols, non-digestible carbohydrates that promote short chain fatty acid production, nourish the commensal flora in our microbiota, and help restore gut lining integrity and gastrointestinal health (Migliozzi et al., 2015).
You might have a specific composition
of gut bacteria which allows you to digest the
raffinose in pistachios despite struggling with other FODMAPs.
The FODMAP
raffinose consists
of fructose, galactose, and glucose.
The
raffinose was deemed to be one
of the culprits.
This is a signature FODMAP
of green vegetables as opposed to fruits;
raffinose is found in beans, cabbage, brussel sprouts, broccoli, asparagus, whole grains, and other vegetables.
The list
of possible food culprits is varied, but it includes foods that contain a carbohydrate called
raffinose.
By fermenting the
raffinose the bacteria produces gases such as carbon dioxide, methane and hydrogen, thus causing some
of the gas from FODMAPs.
The fiber in legumes is not that fermentable so technically, most
of the flatulence comes from the resistant starches, including
raffinose, and not from the fiber.
If you're a constipated, a bowl or two
of cabbage soup may get things moving, thanks to
raffinose.
The extremely healthy foods that the Japanese in Japan eat that don't cause much flatulence include: natto (fermented whole soybeans), tofu (soybean curd with 90 %
of the fiber removed), edamame (baby whole soybeans with about half
of the flatulence - causing
raffinose bred out), unsweetened soymilk (fiber removed), green tea, fish, shellfish, brown seaweeds (wakame, kombu, arame, mozuku, and hijiki), red seaweeds (nori and ogo), mushrooms (fresh shiitake, dried shiitake, maitake, reishi, enokitake, buna - shimeji, bunapi - shimeji, hon - shimeji, hatake - shimeji, king oyster, nameko, hiratake, and matsutake), konnyaku slices (zero calories), shirataki noodles (zero calories), sukiyaki (uses shirataki noodles), brown rice, white rice, wholegrain buckwheat noodles, tomatoes, daikon (giant white turnips), and green vegetables.
I recently heard that the reason humans produce gas after eating beans is because they contain
raffinose which is a starch that is poorly digested due to a lack
of the enzyme galactosidase.