Cassava flour has been gaining popularity in recent years as a gluten-free alternative to wheat flour. However, some people have reported experiencing stomach pain and other digestive issues after consuming products made with cassava flour.
This has led to questions about whether cassava flour can cause stomach pain and if it is safe to consume. In this article, we will explore the potential health benefits and risks of cassava flour, as well as the possible reasons why some people may experience stomach pain after consuming it.
So, let’s dive in and find out if cassava flour is a friend or foe to our digestive system.
Can Cassava Flour Cause Stomach Pain?
Cassava flour is made from the starchy root of the cassava plant, which is native to South America. While cassava flour is a popular gluten-free alternative to wheat flour, some people have reported experiencing stomach pain and other digestive issues after consuming products made with cassava flour.
The reason for this is not entirely clear, but it may be due to the high starch content of cassava flour. Some people are sensitive to high-starch foods and may experience bloating, abdominal pain, and gas after consuming them.
In addition, cassava contains cyanogenic glycosides, which are chemical compounds that can release hydrogen cyanide when broken down during digestion. While sweet cassava contains relatively low levels of these compounds, bitter cassava contains significantly higher amounts and should not be eaten raw.
It is important to note that properly prepared cassava flour is generally considered safe for most people when consumed in normal food amounts. However, improperly prepared cassava can contain chemicals that are converted to cyanide in the body, which can cause cyanide poisoning and lead to certain paralysis conditions.
What Is Cassava Flour?
Cassava flour is a type of flour made from the cassava plant’s starchy root. The cassava plant is native to South America, but it is now grown and consumed in many parts of the world, including Africa and Asia. Cassava flour is a popular gluten-free alternative to wheat flour and can be used in any recipe that calls for wheat flour.
To make cassava flour, the fibrous cassava root is grated and dried. The resulting flour is very rich in carbohydrates, with one cup containing about 110 grams of carbohydrates, 5 grams of fiber, and 4.5 grams of sugar. It is also high in vitamin C, with one cup containing close to the recommended daily value.
While cassava flour is generally considered safe for most people when consumed in normal food amounts, some people may experience digestive issues after consuming products made with cassava flour. This may be due to the high starch content of cassava flour or sensitivity to high-starch foods. It is important to note that bitter cassava should not be eaten raw due to its high levels of cyanogenic glycosides, which can release hydrogen cyanide during digestion and cause poisoning.
Health Benefits Of Cassava Flour
Despite the potential for stomach pain and other digestive issues, cassava flour does offer several health benefits. For starters, cassava flour is gluten-free, making it a great alternative for people with gluten sensitivities or disorders. Cassava flour is also low in calories, fat, and sugar compared to other gluten-free flours like coconut or almond flour.
Cassava flour is also a good source of resistant starch, a type of starch that escapes digestion and has qualities comparable to soluble fiber. Resistant starch consumption has been linked to enhanced gut health, reduced appetite, and weight loss. Additionally, cassava flour is rich in fiber, protein, and minerals like calcium, potassium, and iron.
Furthermore, cassava flour is a versatile ingredient that can be used in various recipes such as bread, muffins, cookies, cakes, brownies, pasta dough, flatbreads, and even Farofa (a Brazilian dish). One can also use cassava flour as a thickening agent for sauces or pie fillings.
Risks And Side Effects Of Cassava Flour
Consuming raw or improperly prepared cassava flour can lead to several health risks and side effects. Cassava contains naturally occurring forms of cyanide, which are toxic to ingest. These compounds can be harmful and potentially fatal if consumed in large amounts. Therefore, it is essential to ensure that cassava flour is adequately processed before consumption.
Cassava flour must be soaked in water for several days and dried in the sun or roasted before being ground into flour. If any of these steps are not thoroughly executed, the levels of cyanogenic compounds remain high, which can cause cyanide poisoning.
In addition to containing naturally occurring cyanide, cassava can also absorb pollutants from the area in which it grows, which can be close to roads and factories. This can increase the risk of exposure to harmful chemicals and toxins.
Some people have reported allergic reactions to cassava, with symptoms ranging from mild hives and swelling to potentially life-threatening anaphylactic reactions. It is crucial to contact a healthcare provider immediately if any symptoms appear.
Furthermore, cassava flour is high in calories and carbohydrates but low in fiber and protein compared to alternative flours such as brown rice, chickpea, almond, and coconut flours. Overeating cassava flour can lead to weight gain and abdominal bloating due to its high starch content.
How To Minimize The Risk Of Stomach Pain From Cassava Flour
If you are sensitive to high-starch foods or have experienced stomach pain after consuming cassava flour, there are steps you can take to minimize the risk of digestive issues.
Firstly, it is important to choose a reputable brand of cassava flour that has been properly processed to remove harmful glycosides. This involves soaking the roots in water for several days, then drying them in the sun or roasting them. After that, the outer covering is removed and the roots are ground into flour. Manufacturers can test their products before they reach the consumer to ensure safety, so be sure to check if this testing has been performed before purchasing.
It is also recommended to consume cassava flour in moderation and to mix it with other nutrient-dense foods to boost fiber, vitamins, and minerals. This can help to balance out the high-starch content of cassava flour and reduce the risk of digestive issues.
Finally, if you are experiencing persistent stomach pain or other digestive issues after consuming cassava flour, it may be beneficial to speak with a healthcare professional or registered dietitian. They can help you identify any underlying food sensitivities or allergies and provide personalized advice on how to manage your symptoms.
