Demystifying Carbohydrate Intolerance: Understanding the Role of Probiotics and Enzymes

Carbohydrate intolerance, also known as carbohydrate maldigestion, is a condition that affects many individuals.
It occurs when healthy foods such as green leafy vegetables, fruits and potatoes lead to discomfort and carbohydrate avoidance. Inside, our body is struggling to digest and absorb carbohydrates and draws in water to compensate. This results in a range of sensations including:
- Diarrhoea, Cramps and Abdominal Distress
- Wind and Flatulence
- Nausea
- Fatigue and Brain Fog particularly after a high carbohydrate meal
- Increased Thirst and Urination
- Weight Gain and Cravings
- Neuropathy (tingling sensations) and Skin Changes
Carbohydrate intolerance symptoms can sometimes be confused with other conditions, such as Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO) – as both can manifest as negative reactions, to healthy foods, like vegetables and fruits. Unlike IBS, SIBO is often temporary, meaning the symptoms can be treated.
What is a carbohydrate
Food groups are categorised into large umbrella groups – like carbohydrates, proteins and fats. Carbohydrates are named as such because they are made up of a type ‘sugars’ As well as providing us with a broad range of vitamins and minerals, carbohydrates also provide energy via the sugars they contain. They also rely heavily on water to be digested, which is why a carbohydrate intolerance is typically accompanied by fast, loose and watery bowel motions.
The complexity of the carbohydrate influences how fast it is digested – which is why more complex carbohydrates like beans, whole vegetables and bread can take a longer time to generate a response, then simple carbohydrates like maltose, fructose and lactose which are carbohydrates in simpler forms.
Why it happens
When our body is unable to efficiently break down certain carbohydrates, bloating, fatigue, and sugar cravings can occur. Deficiency in the enzymes needed to digest carbohydrates is usually the cause.
Causes and Impact
There are various causes of carbohydrate intolerance. Enzyme deficiencies, SIBO, Candida overgrowth and dysbiosis (an imbalance of healthy and unhealthy bacteria) – can all impair carbohydrate digestion. Undigested carbohydrates can ferment in the gut, leading to bloating, wind, and abdominal pain.
Over time, carbohydrate intolerance can contribute to insulin resistance, causing fluctuating blood sugar levels and increased cravings for sweet foods. This leads to our body being inefficient at converting carbohydrates into glucose (energy).
Managing Carbohydrate Intolerance
This often begins with dietary adjustments and lifestyle changes. A low FODMAP diet, which eliminates certain short-chain carbohydrates, can help identify and manage food sensitivities for a short period, but is harmful when followed long term.
Avoiding refined sugars and incorporating lean proteins, healthy fats, and fibre-rich foods can stabilise blood sugar levels and improve blood sugar balance.
The Role of Probiotics
Probiotics, which are beneficial bacteria found in fermented foods and supplements, can improve gut health and aid in the digestion of carbohydrates.
They have been shown to enhance lactose tolerance and may be beneficial for those with carbohydrate malabsorption or maldigestion.
Probiotics, particularly those that encourage the growth of lactobacilli, can help digest lactose and are often better tolerated by individuals with lactose intolerance.
The Role of Digestive Enzymes
Digestive enzymes are proteins that help break down food into smaller parts, making nutrients more accessible to our body.
For individuals with carbohydrate intolerance, enzyme supplements can assist in carbohydrate metabolism and improve overall digestion.
Enzymes such as amylase, lactase, maltase, and sucrase are crucial for breaking down carbohydrates and are produced in different parts of our digestive system.
Supplements containing these enzymes can be particularly helpful for those with specific enzyme deficiencies.
Combining Probiotics and Enzymes
While probiotics and enzymes work differently, they can complement each other in managing carbohydrate intolerance.
Probiotics improve gut health and support our digestive environment, while enzymes directly aid in the breakdown of carbohydrates.
Together, they can help us tolerate a wider range of foods and reduce symptoms associated with carbohydrate intolerance.
Conclusion
Carbohydrate intolerance can be challenging, and understanding the underlying cause can accelerate success in solving it.
Probiotics and digestive enzymes offer promising support for those struggling with this condition, helping to improve digestion and extend dietary options. With the right approach, living with carbohydrate intolerance can become more manageable, opening up more varied and enjoyable diet options.