These 5 common vegetables may cause bloating if you eat them raw
Vegetables that can cause bloating named (Photo: Freepik)
Raw vegetables can cause bloating due to their content of complex carbohydrates and fiber, which are difficult to digest. It’s best to introduce them into your diet gradually or steam them, according to the Health website.
Broccoli
The journal Functional Foods notes that broccoli is a cruciferous vegetable rich in vitamins A, C, K, and B6, as well as antioxidants. However, eating broccoli raw can lead to bloating.
This happens because broccoli contains high amounts of fiber and raffinose, a sugar the body cannot fully digest in the small intestine. When raffinose reaches the large intestine, gut bacteria break it down, producing gas and causing bloating.
Cauliflower
Cauliflower is another cruciferous vegetable that can cause bloating when eaten raw. Like broccoli, it is high in fiber and raffinose, which are difficult to digest.
Cauliflower also contains sulfur compounds that can contribute to the production of more strongly smelling gas. When these compounds reach the large intestine, they are broken down by gut bacteria.
As a result, this leads to gas formation, which can cause bloating and abdominal discomfort, especially when consumed in large portions.
Cabbage
The US Food and Drug Administration reports that raw cabbage contains the complex sugar raffinose and sulfur-containing compounds, which can increase gas production during digestion. It is also rich in fiber — about 2.2 grams per cup when shredded.
If you’re not used to a high-fiber diet, gradually adding raw cabbage may help reduce discomfort.
Brussels sprouts
In raw or lightly cooked form, Brussels sprouts are harder to digest, which can lead to gas and bloating.
If Brussels sprouts cause discomfort, try briefly boiling them before roasting. Cooking helps break down some of the fiber, making it easier to digest.
Bell peppers
Bell peppers are a good source of vitamins and antioxidants, including vitamin C and carotenoids, which support eye health and help reduce inflammation.
However, their tough outer skin and insoluble fiber can be harder to digest. While bell peppers are generally well-tolerated, some people may experience bloating or stomach discomfort after eating them raw.
How to reduce bloating from raw vegetables
A few small changes can help reduce bloating caused by raw vegetables. If you experience discomfort, follow these tips:
- Lightly cook vegetables — cooking helps break down fiber and complex carbohydrates, which can reduce bloating
- Stick to small portions — large servings can increase bloating, especially if you’re not used to a high-fiber diet
- Chew thoroughly — chewing food well helps reduce bloating
- Drink plenty of water — staying hydrated helps food move through the digestive system
- Avoid carbonated drinks — combining fizzy beverages with raw vegetables can increase gas. Skip drinks like soda and sparkling water
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