The experience of uncomfortable digestive symptoms, such as gas and bloating, after eating Chinese takeout is a common phenomenon. This discomfort stems from a complex interplay of cooking methods and the unique combination of components frequently used in Westernized versions of the cuisine. The feeling of gassiness often begins in the small intestine and is amplified in the large intestine, influenced by how different food compounds are broken down.
Fermentation: The Role of Specific Vegetables
Many vegetables integral to Chinese cooking contain carbohydrates that are poorly absorbed in the small intestine. These compounds are known as Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, or FODMAPs. Fructans, a type of oligosaccharide found in high concentrations in ingredients like onions, garlic, and wheat-based products, are major culprits. The human body lacks the necessary enzymes to fully break down these fructans during initial digestion.
Once these unabsorbed carbohydrates reach the large intestine, the gut’s resident bacteria rapidly ferment them. This bacterial process releases gases, primarily hydrogen, carbon dioxide, and sometimes methane, as byproducts. The accumulation of this gas causes the physical pressure and distension in the gut that is perceived as bloating and gassiness. Cruciferous vegetables frequently used in stir-fries, such as broccoli and cabbage, also contain sulfur compounds and high fiber, contributing significantly to this gas production.
The Impact of High Fat and Refined Sugars
The preparation methods often used in Chinese restaurants frequently incorporate high amounts of cooking oil, resulting in a high fat content in many dishes. Fat requires a longer time to digest compared to protein or carbohydrates, which slows down the rate at which the stomach empties its contents. This delayed gastric emptying means food remains in the stomach longer, increasing the likelihood that it will begin to ferment and produce gas prematurely.
Sauces are often thickened and sweetened with refined sugars, such as corn syrup or white sugar, which can also contribute to digestive distress. In some people, a high sugar load can pull water into the digestive tract, which combines with the delayed transit time to cause feelings of fullness and discomfort. Furthermore, many popular dishes are high in sodium, added through soy sauce and other seasonings. High sodium intake causes the body to retain water to maintain a balanced concentration, leading to physical fluid retention and a feeling of generalized bloating.
Addressing Common Ingredient Sensitivities
Monosodium Glutamate (MSG) is a flavor enhancer consisting of sodium and glutamate, frequently used to provide the savory taste known as umami. While MSG is generally recognized as safe by food safety authorities, some individuals report experiencing symptoms, including headaches, flushing, and sometimes gastrointestinal issues like bloating and gas. Scientific evidence does not conclusively link MSG to these symptoms in the general population, suggesting that sensitivities may be related to individual factors or other components in the meal.
Other common ingredients in this cuisine are more likely to be the source of specific sensitivities that cause gassiness. Soy products are ubiquitous, used in sauces, marinades, and as a main protein source like tofu, and can trigger reactions in individuals with a soy sensitivity or allergy. Wheat is often a hidden ingredient, used in the coatings of deep-fried items or as a thickening agent in sauces, which can cause significant gas and bloating for people with gluten sensitivities. Similarly, some Americanized appetizers, such as crab rangoon, contain dairy in the form of cream cheese, which can lead to gas and bloating in those with lactose intolerance.
Strategies for Minimizing Discomfort
Opting for steamed dishes, such as steamed fish or vegetables, over deep-fried or heavily sauced entrees, dramatically cuts down on the high fat and sugar content. When ordering stir-fries, requesting the sauce be served on the side allows you to control the amount of sodium and refined sugar you consume, which helps mitigate water retention and bloating.
Slowing down the pace of your meal and chewing food thoroughly helps to reduce the amount of air swallowed, which is a common source of gas. If you have identified a specific sensitivity to high-FODMAP vegetables like onions or garlic, asking for them to be excluded or minimized can alleviate the bacterial fermentation that causes gas. Drinking water before and during the meal aids in digestion and helps to flush out excess sodium, counteracting the effects of water retention.