Complex carbohydrates

Complex carbohydrates, such as fructans and galactans, are chains of simple carbohydrates, often shortly named as sugars. They are found in legumes, vegetables, nuts, fruits, grains and derivatives, and they do not taste sweet. They are further divided into non-digestible carbohydrates or dietary fiber and digestible carbohydrates.

Non-digestible carbohydrates or dietary fiber are not digested in the small intestine and thus end up in the large intestine. Dietary fiber has a positive effect on bowel function. Fiber with adequate fluid intake ensures smooth bowel movements. They are also a breeding ground for the “good” intestinal bacteria.

Digestible carbohydrates (sugars and starches) are used as fuel by our body cells. However, with poor digestion, many discomforts can occur, such as bloating and flatulence.

Fructans are chains built form different fructose molecules. These chains can vary in length. Fructans are poorly absorbed by everyone. The small intestine does not have the ability to break down the chains. Limiting these particles in the diet is helpful for most people with IBS.

Main sources: wheat and rye, various fruits and vegetables, added ingredients, including fructo-oligosaccharides (FOS), oligofructose or inulin (sometimes called prebiotics).

Galacto-oligosaccharides (GOS) or galactans are chains of different lengths that consist of a sequence of galactose molecules. GOS, like fructans, are poorly absorbed by all humans, given that the small intestine cannot break down these chains. Limiting these particles in the diet is helpful for most people with IBS. The main source is legumes.

Complex carbohydrates are poorly absorbed in the small intestine and therefore continue their journey along the digestive canal into the large intestine. Because they are not absorbed, they attract moisture which causes the intestines to expand. Additionally, in the colon they act as a food source for the bacteria living there.

The bacteria ferment these complex carbohydrates which, in some people with higher sensitivity, can lead to the symptoms of irritable bowel syndrome (IBS) such as bloating, pain and changed bowel movements. The enzyme alpha-galactosidase does allow the chains of certain complex carbohydrates to be broken down. This prevents the fermentation process and gas formation.

To reduce symptoms, it is recommended to limit foods rich in these carbohydrates.

Intake of digestive enzymes can also help reduce symptoms.

The enzyme alpha-galactosidase does allow the chains of certain complex carbohydrates to be broken down. This prevents the fermentation process and gas formation.