Cruciferous vegetables are the poster child for bloating and gas. However, I want to let you in on a little secret. You can absolutely eat all the cruciferous vegetables without bloating! You can say “buh-bye” to those rotten egg smelling farts too!
What are the Cruciferous Vegetables?
These types of veggies come from the Brassicaceae family. This includes your:
- Garden Cress
- Bok Choy
- All Types of Broccoli
- Brussels Sprouts
What makes these vegetables hard to digest is the sulfur compounds. This is what makes the rotten egg smell. Along the same lines, they also contain raffinose. This is a type of FODMAP. These are types of sugars that our bodies cannot digest. You can find a complete list here.
What are the benefits of these veggies?
These are powerhouse vegetables! Sulfur is essential for our overall health. Sulfur is important for the second phase of detoxification. This where our bodies metabolize and remove the toxins.
Another benefit is it helps to metabolize and use proteins and specific micronutrients. This includes Selenium, Zinc, Copper, and Magnesium. You can also see improves in your skin. Source: Here
5 Ways to Eat Cruciferous Vegetables without Bloating
These are 5 keys things to do to eat your favorite veggie without bloating and gas!
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. it helps to break them down.
This helps our digestive system as they’ll be softer and warm. Plus, I find that they taste so much better cooked! Some of the best methods of cooking are steaming or roasting. If you want to eat kale in a salad, if you massage them with your dressing, that can help break them down!
Eat 0.5-1 cup Per Serving
These types of vegetables are low calorie and high fiber. This often means people will overeat them as snacks or in salads. More often than not, it’s how much you’re eating that’s making you bloated.
Aim to eat 0.5 to 1 cup per serving! By starting small and increasing, you’ll find the portion size that works for you! Also, Monash University has guidelines on portion sizes as well!
Eat One Type Per Meal
Just like the tip above, mixing these veggies can easily increase the serving size. Even though cauliflower and kale are delicious, they can be causing your bloat. Also, by eating only one type, you can easily pinpoint which veggie is causing your systems.
Pair with Digestive Aids
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.
However, if you are more of a plain jane, you can do things before and after your meal. Before your meal, 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 bloating or it is getting worse, there is a deeper issue. By getting to the root cause of your bloating, you’ll be able to enjoy much more food! Some common causes are SIBO, Candida, SIFO, and so on. Don’t guess, get tested!
If you need extra support and guidance, I would love to book a free discovery call to help make a plan to eliminate your bloat so you can feel confident af daily! You can contact me here.
Thank youu so much for reading and I’d love it you’d share this with the bloated people in your life!