How to Eat Cruciferous Vegetables Without An IBS Flare-Ups

Sara B
Sara B

IBS Expert | 6D Energy Healer

If you struggle with IBS, then you know the bloating & pain these vegetables can cause.

Cruciferous vegetables are a major trigger food group I see in those with Irritable Bowel Syndrome (IBS). I avoided vegetables like it was the plague because of the IBS flare-ups I experienced afterward. There is a reason why people with IBS struggle to digest cruciferous vegetables. 

WHAT ARE THE CRUCIFEROUS VEGETABLES?

These types of veggies come from the Brassicaceae family. This includes your:

  • Cauliflower (All Varieties)
  • Cabbage
  • Kale (All Varieties)
  • Garden Cress
  • Bok Choy
  • Baby Bok Choy
  • Broccoli (All Varieties)
  • Brussels Sprouts
  • Daikon
  • Radishes
  • Turnips
  • Arugula

If you want a complete list of all cruciferous vegetables – check out this post HERE.

What makes these vegetables hard to digest are the sulfur compounds. This is what makes the rotten egg smell. Along the same lines, they also contain raffinose. This type of sugar our bodies cannot digest can work as a fiber to aid (or harm) digestion leading to an IBS attack.

This is a part of the Fructose family within the FODMAP diet which can be in fruits and vegetables. That is why when you do the Low Fodmap diet it provides you with symptoms relief as it removes all of these irritants. These vegetables shouldn’t cause symptoms of IBS as we are meant to eat them.

WHAT ARE THE BENEFITS OF THESE VEGGIES?

These are powerhouse vegetables! Sulfur is essential for our overall health. Sulfur is essential for the second phase of detoxification involved in the liver. This where our bodies metabolize and remove the toxins, which is critical, especially if you are working on healing your gut.

Not only can these vegetables irritate a compromised gut, but also a compromised liver. If your liver cannot detox out the sulfur compounds that is what can lead to rotten egg smelling farts and excess gas in the body.

Not only is it important to support your gut but also to support your liver for detoxification.

Another benefit is it helps to metabolize and use proteins and specific micronutrients. This includes Selenium, Zinc, Copper, and Magnesium. You can also see improvements in your skin.

ibs flare up sara b wellness

5 WAYS TO EAT CRUCIFEROUS VEGETABLES WITHOUT AN IBS FLARE

COOK THEM DOWN

Eating raw vegetables is hard on the digestive system in general. However, due to the raffinose, it adds another layer of difficulty. By cooking the broccoli, cauliflower, etc., helps to break them down. Cooking helps break down a lot of the fiber and sugars in the vegetables, plus they taste better.  

I like to pick one or two vegetables and mix them with root vegetables as a sneaky way to get them in.

However, if you want a salad, what you can do is massage the kale, arugula, etc., with some oil & vinegar as that, it can help break down the fibers and sugars. The vinegar will help boost your digestive enzyme productivity, which is a plus for digestive benefits. 

WATCH YOUR SERVING SIZE

These vegetables are huge in the diet space as they’re low in calories and full of fiber to keep you full. Often the IBS flare-ups are caused simply by eating way too much & not the actual vegetable. I recommend ½-1 cup per meal but play around with what works best for you.

EAT ONE TYPE PER MEAL

Just like the tip above, mixing these veggies can quickly increase the serving size. Especially if you like to load your salads up, it is worth switching up your vegetable choices to reduce the

serving size and include variety. If you are currently tracking your food to see what food triggers your IBS, this is crucial!

ADD IN DIGESTIVE BOOSTERS

A lot of spices and herbs can help aid in digestion. They can help to absorb gas, push the food through your system, and so on. You can add ginger, turmeric, fennel seeds, cinnamon, and mint. 

Otherwise, before your meals, you can drink lemon water, use digestive bitters, or eat some cacao nibs to stimulate your stomach acid and enzymes. Post-meal, you can make a pot of tea with ginger or peppermint! These natural remedies don’t cause side effects unless you are allergic/sensitive to them.

GET TO THE ROOT CAUSE

If you are still struggling with IBS symptoms flare-ups or it is getting worse, there is a deeper issue. By getting to the root cause of your IBS, you’ll be able to enjoy much more food! Some common causes are SIBO, Leaky Gut, and so on. 

This is why it is important to work with a coach who understands the physical implications of IBS and the energetic implications. Every physical illness has an energetic root cause!

If you’re ready to see results, head to IBS Coaching to explore what results are waiting for you!

Thank you so much for reading!

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