In recent years, quinoa has become popular in the menu of those pursuing a healthy lifestyle. Gluten-free, rich in protein and a complete source of amino acids, quinoa is considered an ideal food for vegetarians and people with gluten sensitivity. However, according to nutritionist golnaaz Shaikh from KIMS Hospital (India), many people have to be hospitalized for stomach pain after eating quinoa.
Many patients come to our hospital with symptoms of severe abdominal pain after eating quinoa. Usually it's their last meal before they start feeling uncomfortable," Ms. Shaikh shared.
Why can quinoa cause bloating and constipation?
According to the United States Department of Agriculture (USDA), a cup of cooked quinoa provides about 5 grams of fiber. This is a relatively high amount, especially for people who are not used to eating foods rich in fiber. When fiber levels increase suddenly, the digestive system may not adapt in time, leading to constipation or bloating.
In addition, quinoa has a natural coating called saponin, a bitter-tasting compound that can irritate the intestinal lining. Saponin can cause digestive disorders if not washed before cooking, advises golnaaz Shaikh.
In addition, eating quinoa without drinking enough water also contributes to constipation. Fiber needs water to work effectively in softening stools and supporting bowel movements.
Quinoa and irritable bowel syndrome
Although classified as low-FODMAP foods, a food that is less likely to cause bloating in people with irritable bowel syndrome (IBS), quinoa can still cause symptoms in some sensitive people. According to the National Institute of Diabetes, Gastroenterology and kidney disease (USA), even small amounts of quinoa can stimulate symptoms such as bloating and indigestion in this group.
How to eat quinoa safely and effectively?
Experts Gulnaaz Shaikh recommend that housewives should pay attention to some measures to minimize side effects when eating quinoa:
Wash thoroughly before cooking: This is a mandatory step to remove the saponin layer that can cause indigestion.
Start with small amounts: If you are new to quinoa, try a small amount and observe your body's reaction before increasing the portion.
Drink enough water: You should drink plenty of water throughout the day, especially when eating foods rich in fiber.
Choose the right time: Quinoa should be eaten in the morning or at noon when the metabolism is most active, helping with better digestion. Research in the journal Nutrients shows that eating foods rich in fiber at the beginning of the day can help reduce intestinal discomfort.
Quinoa is a great nutritional choice if you know how to use it properly. Start slowly, wash thoroughly and always listen to your body's reaction to avoid unwanted digestive problems.
