Do Vegtables Hurt Your Gut? Give These Solutions a Try.

We all know veggies are an integral part of a healthy diet. And for many people transitioning to a healthier diet, the first step is adding more veggies into meals and snacks. Which is smart!

Vegetables are a great source of certain key nutrients, and depending on the vegetable, include …

• Vitamin C

• Vitamin E

• Thiamine (Vitamin B1)

• Pantothenic acid (Vitamin B5)

• Pyridoxine (Vitamin B6)

• Folic acid (Vitamin B9)

• Inositol (Vitamin B8)

• Iodine

• Calcium

• Magnesium

• Manganese

• Molybdenum

• Potassium

• Sodium

• Choline

However, for those with gut issues, incorporating veggies might require a bit more nuance and preparation. Certain vegetables, specifically vegetables high in insoluble fiber can be especially hard on the gut, as they can be hard for the gut to break down and digest. And it’s not just veggies themselves that affects our gut, but also the way in which we prepare them.

First, a quick background on fiber and its benefits.

Fiber is a type of carbohydrate that is found in fruits, vegetables, nuts, and seeds. The body can’t break down fiber, but it still plays a vital role in the body, adding bulk to stool so it can pass through the digestive track. It also feeds the “good” bacteria in the gut.

There are also numerous health benefits associated with sufficient fiber intake. Fiber regulates…

• Blood sugar

• Cholesterol levels

• Digestion

• Immune system

• Body weight

• Metabolism

There are two types of fiber, soluble and insoluble fiber – soluble fibers dissolves in water and forms a gel, while insoluble fiber doesn’t dissolve in water and keeps food moving through the digestive tract.

It is really important to focus on whole food sources of fiber. Whole foods are high-quality sources of fiber. Most Americans do not get an adequate intake of fiber. 

Have you noticed, many processed, packaged foods, including energy bars, cereals, and baked goods, now include “added fiber”? A word of caution, these foods may do more harm than good, as they tend to be devoid of nutrients and can actually prevent the absorption of nutrients from the good whole foods you are eating. Foods with “added fiber” tend to be pro-inflammatory and trigger an inflammatory reaction in the body. Focus on getting high quality fiber from whole food sources.

People with gut issues may find problems digesting foods high in insoluble fiber. This is because these foods can be especially difficult for the gut to digest and can also cause irritation to the gut lining, leading to digestive symptoms and discomfort. 

Examples of foods high in insoluble fiber include broccoli, shallots, onions, celery, brussel sprouts, kale, peas, garlic, leeks, eggplant, bok choy, arugula, bell pepper, cauliflower, scallions, corn, cabbage, and spinach.

Just because foods high in insoluble fiber are harder to digest, doesn’t mean you have to give them up entirely. Try these tips to make vegetables high in insoluble fiber easier to digest. Start by preparing small amounts, and work your way up from there.

1) Cook your vegetables.

This is the best way to make foods high in insoluble fiber easier on the gut. There are many ways to cook vegetables that don’t require much time or effort.

Boil your veggies. I promise, they are delicious this way! Boiled vegetables have gotten a bad reputation because of some people’s tendency to boil their veggies until they are a pile of mush. But it doesn’t have to be this way. Don’t boil your veggies to the point of no return. Simply fill a pot with water, throw it on the stove, add salt, and bring the water to a boil. Once the water is roaring, throw in the veggie. Different veggies cook at different speeds, so boil one at a time. Keep testing every minute for your desired consistency. Don’t step away from the stove for too long, these will cook fast! Finish with some olive oil or butter, salt and butter. And there you go: delicious, easy, and more easily digestible snack or side for breakfast, lunch or dinner.

Steam your veggies. Place a metal steamer basket in a pot, fill the pot with water so that it reaches right below the metal basket, cover the pot, and boil the water. Once the water is boiling, throw your veggies in the metal basket, and cover the pot. Similar to boiling, check your veggies every minute for desired consistency, as they too will cook quickly. Season with salt, pepper, and olive oil or butter. Simple! 

Bake your veggies. Preheat your oven, chop your veggies and line a baking sheet, season with olive oil or butter, salt, pepper or any herb or spice. To test, just poke them with a form till they get to desired consistency. It’s that easy! Different vegetables will have different cooking temperatures and cooking times. Click here for ideas for how to find healthy recipes online.

2) Cut your vegetables.

If you want to continue eating raw vegetables, there are many techniques and tools to break veggies down into smaller pieces.

Try chopping into small pieces using a knife, slicing into razor thin pieces using a mandolin or grater, mincing in a food processor, or cutting in a blender.

3) Chew your vegetables.

To facilitate digestion and absorption of nutrients, chew your veggies 20- 30 times before swallowing. This exact number will vary depending on the type of food you are eating. It will take more chews to break down raw brussel sprouts as compared to boiled brussel sprouts. By chewing your food into very fine pieces, you are essentially pre-digesting your food, by breaking it down into even smaller pieces, minimizing the likelihood of developing digestive symptoms, such as bloating.

4) Ferment your vegetables.

Fermentation begins the digestion process, before you’ve even taken a bite.

You can buy fermented veggies, including sauerkraut (fermented cabbage) at the store — don’t forget to check out the refrigerated section, as the highest quality fermented foods will be found there.

Start simple and check out this recipe for sauerkraut, which is very simple to make and contains just two ingredients, cabbage and salt.

Bottom line: For people with gut issues, it might be best to avoid foods high in insoluble fiber all together. Some may not be able to tolerate them now, but may find they are able to once their gut symptoms improve. But for others, with a bit of preparation, using the tips above, they find they can digest them just fine. Try for yourself. See what works best for you!