Cruciferous vegetables are the #1 trigger I see in those with IBS. I avoided vegetables like it was the plague because of the IBS flare-Ups I experienced afterward. I want to break down what exactly are cruciferous vegetables & how you can make them easier to digest.
WHAT ARE THE CRUCIFEROUS VEGETABLES?
These types of veggies come from the Brassicaceae family. This includes your:
- Cauliflower (All Varieties)
- Kale (All Varieties)
- Garden Cress
- Bok Choy
- Baby Bok Choy
- Broccoli (All Varieties)
- Brussels Sprouts
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.
This is apart of the Fructose family within the FODMAP diet. To explore this elimination diet & my opinions about HERE!
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.
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. Source: Here
5 WAYS TO EAT CRUCIFEROUS VEGETABLES WITHOUT AN IBS FLARE
Eating raw vegetables is hard to digest 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 starches in the vegetables, plus they taste better. 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!
There is a Deeper Issue
If you are still struggling with IBS 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, book in for a clarity call to explore 1:1 coaching to ditch your chronic gut issues and live the life you’ve been dreaming of.
Thank you so much for reading!