Do pistachios cause gas and bloating?
Eating pistachios brings many nutrients and health benefits to your body. Some people experience bloating, flatulence and gas after eating pistachios, which is normal if you eat too many pistachios. In the following, you can read about the different reasons for gas after eating pistachios. Also, there is a short explanation about each factor, and how you can avoid feeling bloated after consuming these tasty snacks!
What is gas and how pistachios cause gas?
To put it in simple words, gas is the remaining air in your digestive tract. You can send out the air either through your mouth or out of your intestines. You can also feel bloated, which usually happens after eating a meal.
Nuts are among the foods that tend to produce more gas than other foods. However, you should know that each person is different from the other, and a nut that can make you gassy is okay for someone else to eat.
The reason that certain nuts can cause gas more than other foods is that they have particular substances and compounds, which we’re going to talk about next. Then, we’ll take a short look at each one and see how each of them can cause gas and bloat.
Nuts, in general, can cause only because of the compounds they may contain. Fiber, Galacto-oligosaccharides, Phytates, and Tannins, are the substances that may cause bloating and gas after eating large portions of nuts. Consequently, the simplest way is to avoid over-eating nuts and consume these healthy and tasty snacks in moderation.
Now, let’s take a look at the more important two of these compounds individually and see how come they can be the reason you bloat after eating pistachios, or other nuts.
Fiber in pistachios
Fibers are a type of carbohydrate your digestive system needs to be healthy. Your body needs both soluble and insoluble dietary fibers for various reasons. Usually, fibers that are not digested will pass through your gastrointestinal tracts, and reach the large intestines, while still being undigested. That’s when bacteria in your colon will digest the fibers and create gas as a byproduct of that. It is obvious that if you eat more fibers, there will be more gas byproducts.
As you may know, pistachios are high in fiber. Every hundred grams of pistachios contain about 11 grams of fiber. This counts as about 43% of the recommended daily intake of dietary fiber. This is a lot! This much fiber can even cause constipation if consumed in large amounts and short time. It gets more serious if you don’t drink enough fluids.
Galacto-oligosaccharides in pistachios
Plant sugars that are connected in chains are called galactooligosaccharides or GOS. Pistachios are among the nuts that are loaded with GOS. Prebiotic functional foods use GOS as an ingredient. These are nutrients, which, unlike probiotics, help maintain the good gut bacteria in your body.
The human body doesn’t have the ability and the necessary enzymes to break down GOS into single sugar units, in order to absorb it. However, your gut bacteria can break down the GOS from pistachios, because they have the enzymes, and they will use them as a source of energy. Similar to when the bacteria digest fiber, when GOS is consumed by gut bacteria, gas is released as a byproduct. Evidently, when you consume too many pistachios, you will force the bacteria in your gut to produce more gas and make you feel bloated or flatulent.
The most important point you can get from this post is that you should consume pistachios, or any other thing for that matter, in moderation. If you avoid over-eating pistachios, you will benefit from all the nutritious effects they have, which are a lot!
Pistachios are super-healthy and good for your body. They also taste incredible, and honestly, there is not much else you could be possibly expecting from this nut! If you want to know why pistachios are so good for you, and what happens if you enough of them, take a look at our post about the benefits of pistachios.
In a nutshell
Eating pistachios can help your body in a variety of ways. This may lead some people to over-indulge in eating pistachios, which may consequently cause gas and bloating. Flatulence resulting from eating pistachios can have several causes, but the most important of them are the fibers and GOS in pistachios.
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