This berry is not just delicious, it is a real superfood, rich in antioxidants. But what to do if instead of pleasure you get bloating and discomfort? Do not rush to blame the product. Most often, the problem is not in it, but in how we eat it. How to use the berry correctly, so as not to have unpleasant consequences?
What are the benefits of grapes?
If you think grapes are just sugar and water, you are very mistaken. This delicious berry contains a lot of useful substances.
A powerful antioxidant punch. Dark varieties are especially rich in resveratrol, anthocyanins, and quercetin. These substances protect our cells from damage, fight inflammation, support heart and vascular health, and even help preserve youth.
Vitamin cocktail. The berry contains potassium (important for the heart and blood pressure), vitamin K (for bone health and blood clotting), vitamin C, and magnesium.
Hydration and digestion. High water and fiber content helps to gently maintain regular bowel movements and feed beneficial gut microbiota.
Who should be more careful?
Despite all the benefits, some people should limit their consumption of grapes. This applies to those diagnosed with type 2 diabetes or insulin resistance (due to the high glycemic index), exacerbation of gastritis, pancreatitis and other gastrointestinal diseases (acids and skin can irritate the mucosa), as well as candidiasis.
Why do grapes have such an effect on the intestines?
One of the significant disadvantages of the product is the appearance of bloating after consumption. This is because it contains several substances that cause increased gas formation:
- Fructose — Approximately 30-40% of people have fructose malabsorption. When this natural sugar enters the intestines in large quantities and cannot be absorbed, it becomes food for bacteria, which actively produce gases during its processing.
- Fiber is especially abundant in the skin. This is a plus for a healthy intestine, but if there is a deficiency of enzymes and normal flora or if you overdo it with the portion, coarse fibers trigger active fermentation. This again leads to flatulence.
- Tannins – these tannins contained in the skin and seeds can irritate the gastrointestinal mucosa in sensitive people, causing not only bloating, but also spasms.
It is important to listen to yourself: if bloating from grapes is a regular occurrence, accompanied by changes in stool, this may indicate irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBS), or true fructose intolerance. In this case, it makes sense to consult a gastroenterologist.
5 life hacks on how to eat grapes without consequences
If you still suffer from bloating but can't resist this fragrant berry, don't be in a hurry to deny yourself the pleasure! Here are some simple tips to help you avoid the pitfalls.
The one-handful rule. One comfortable serving is about a cup of berries (about 150 g). Eat slowly, chewing thoroughly. This will give your digestive system time to prepare.
Don't eat grapes on an empty stomach. Pair them with a source of protein or healthy fats: a handful of nuts, a slice of cheese, a serving of Greek yogurt or cottage cheese. This will slow down the absorption of sugars and significantly reduce the strain on the intestines.
Prefer light varieties with pits (for example, “Kishmish” is often less tolerated due to its concentrated sweetness). They tend to have fewer tannins, and the thicker skin is easier to chew.
If raw grapes are a constant problem, try baking them. The heat breaks down some of the fiber and tannins, making the berry much “softer” for digestion. Baked grapes with nuts are also incredibly delicious!
Let's clean! For the most sensitive stomachs, there is an extreme but effective measure – to remove the skin. This will immediately remove most of the fiber and irritants.
