Yam-a-lama-ding-dong: Debunking the Myth – Do Yams Cause Constipation?

Yam lovers beware; there's a myth circulating that yams cause bloating and constipation. This myth has been around for years, but is it true? Is there any scientific evidence to support this claim? In this article, we're going to debunk this age-old myth once and for all.

Yam-a-lama-ding-dong: Debunking the Myth - Do Yams Cause Constipation?

The Origins of the Myth

It's unclear where exactly this myth originated from. Some people believe that it stems from a misunderstanding of "yam," which can refer to either sweet potatoes or actual yams. Sweet potatoes are not related to regular potatoes (which do have a reputation for causing bloating), while true yams are rarely eaten in Western countries.

The other theory is that the belief stems from anecdotal evidence rather than science. People may associate their digestive discomfort with having eaten yams because they just happened to have had them around the same time symptoms appeared.

Either way, let's bust some myths.

What Are Yams Anyway?

Let's start by getting our facts straight on what yams really are. A true yam is an edible tuber native to Africa and Asia that belongs to the genus Dioscorea. Large-scale cultivation occurs primarily in West Africa, in particular Nigeria, where well over 90 percent of world production occurs annually.

Sweet Potatoes, on the other hand, are starchy root vegetables native originally grown in Central America before eventually spreading worldwide due its sweetness and nutritional value (hurray civilization!). They’re packed with nutrients like vitamins A,C,E,K6,B9 as well as minerals Iron,potassium and many more!

Fiber Content

One explanation behind why people might experience constipation after consuming sweet potatoes or actual pumpkins come down simply fiber content -- which can be good or bad depending on your body composition. Fiber is a plant-based carbohydrate that our bodies can't digest. It passes through the digestive system largely unchanged, adding bulk to our stool and helping us stay regular.

One medium-sized sweet potato has around four grams of fiber, while true yams hardly contain 1gram But too much fiber too quickly means your body might need time adjusting thus causing this discomfort which people attribute it to the food

Redefine constipation

People typically define constipation as having fewer bowel movements than normal or experiencing hard, difficult-to-pass stools—both of which are uncomfortable.specifically defined as: Having fewer than three bowel movements per week requiring strain or difficulty during passage, often associated with hard, dry feces for at least 25% of bowel movements.

A Small Possibility of Allergies

Individuals who have allergies tend to bloat up after eating food with allergens.Yam allergy ddoes exist! However,it's actually very rare.

A study published named "Allergic rhinitis caused by baker’s yeast producing alpha-amylase used in sweet potato processing" purports that consuming baked sweet potatoes treated using alpha-amylase produced from Pichia pastoris (generally utilized in animal feed production) led to allergic responses resulting in hay fever-like symptoms among those described in said studies. That being said,tolerances vary person-person so if you feel queasy or bloated,definitely consult your physician immediately

Lowering Risks With Cooking Mechanisms

There arises another thought whether cooking style affects digestion? The answer to this dilemma is “yes!” Since up until consumption , these underground vegetables undergo a process known as starch gelatinization,breakdown of starch via heat making it significantly easier for digestive enzymes such as Amylases and Maltases break down sugars into glucose molecules,making its absorption better conditioned on the nutrients they provide rather than leaving undigested ‘gunk’ in our gut (ew).

It's also worth mentioning shallow frying is not ideal for individuals who feel bloated after eating since consuming a high amount of grease can cause such an effect.

Not Much Evidence

To debunk it at its fullest we attempted to look out for scientific texts, regrettably the evidence supporting this claim that yams cause constipation has yet to be found. There are no clinical trials on humans or animals that suggest any significant link between yams and digestive issues.

Summing up, constipation isn't associated with a strict diet plan; instead, physicians tend to highlight keeping hydrated,staying active whilst moving your bowel regularly , fiber intake based on tolerance limits,and generally focusing overall on bodily wellness; add fruits like papaya and berries which contain loads of natural fibers these aids in digestion so keep exploring!!

Desist from fear-mongering rumors they're often baseless,similarly think before you blame food as culprit by assimilating your body composition,nurturing physically includes providing good absorbable nutrients but also encompass healthy lifestyle habits in general

In conclusion

White potatoes get bad press when it comes to tummy troubles--and many people replace them with sweet potatoes or actual yam, that though no matter what food preferences we have it's merely being mindful & conscious.of chewing slowly and savoring meals while granting breaks,and hydrating ourselves properly! Keep feeling great folks!

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