Cruciferous veggies, such as Brussels sprouts, broccoli and cabbage, and vegetables that contain fructose, such as onions and asparagus, can cause gas.When consumed in appropriate portion amounts, natural sugars — found in fruit and honey — are the best option (health permitting).Some people have difficulty digesting lactose, a compound found in milk and other dairy products.These difficulties arise in people who lack sufficient amounts of lactase — the enzyme in the intestines necessary for breaking down lactose.Insufficient lactase can cause intolerance for items such as milk, ice cream, yogurt and cheese, producing symptoms of gas, bloating, diarrhea and abdominal pain.Beans include both the sugar and the fiber found in trigger fruits and vegetables, meaning they pack an extra punch to the lower intestine.If beans seem to cause excess gas, try to stick to smaller portion sizes, and do not pair them with other gas-forming vegetables (listed above).If you think you may have a digestive disorder, such as irritable bowel syndrome (IBS), ulcerative colitis or Crohn’s disease, be sure to speak with your doctor.However, not all foods are created equal when it comes to gas,” says Nicole Herrmann, MS, RD, clinical nutrition manager at Sharp Coronado Hospital . .
One Major Side Effect of Eating Brussels Sprouts, Says Science
Brussels sprouts were never glamorized in the same way other vegetables like buttery corn on the cob or celery sticks with peanut butter were during childhood.Roasted Brussels sprouts may not be palatable to all, but even those who enjoy the slightly bitter taste and crispy exterior may not tolerate the vegetable well—digestively speaking.As a member of the cruciferous vegetable family—whose relatives include other hard-to-digest veggies such as cabbage, broccoli, and cauliflower—Brussels sprouts contain a type of carbohydrate known as raffinose. .
The Gassy Facts of Brussels Sprouts
But as a food that causes gas and bloating, it can also bring a hefty dose of untimely discomfort."They contain a type of carbohydrate called raffinose, which is non-digestible in our gastrointestinal tract," says Erin Kenney, RD, LDN, owner of Boston-based Nutrition Rewired."Bacteria in the large intestine help break down raffinose, but this process creates a lot of gas.".According to Cleveland Clinic, once the large intestine bacteria help to break down the food, hydrogen is produced along with carbon dioxide, which is what exits out as gas."Although this process is typically normal, in some cases bloating could be a sign of a functional gastrointestinal disorder such as irritable bowel syndrome (IBS), functional constipation or dysbiosis (an imbalance of bacteria in the gut)," Kenney says."To reduce the gas-producing effects of Brussels sprouts, consume them more regularly in small amounts so that your digestive system gets used to breaking them down," says Kenney.IBS affects the large intestine and causes stomach pain, bloating and gas.If your symptoms are manageable, the tradeoff of a little bit of gas can be worth it for a nutritious vegetable that's beneficial for your overall health."Low in calories and fat, Brussels sprouts can be a good addition to a weight loss plan," Kenney says.Brussels sprouts and other cruciferous vegetables have also been studied for their ability to prevent cancers. .
Health Benefits of Brussels Sprouts
Brussels sprouts are in the cruciferous family -- relatives of broccoli, cauliflower, collard greens, and kale.Health Benefits Brussels sprouts have a lot of a natural, sulfur-based substance with a name that's a bit of a tongue twister: glycosinolate glucobrassicin.Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate.Brussels sprouts also have carotenoids, colorful pigments found in plants, which are good for your eyes. .
Doctor's Orders: These Are the 6 Foods Behind Your Belly Bloat
Even though bloat makes you feel uncomfortable and renders it just about impossible to zip your skinny jeans, it’s usually not serious.Yes, you are supposed to eat cruciferous vegetables—these veggies are the workhorses of promoting our health and are high in vitamins, minerals, fiber, and antioxidants.Brussels sprouts, broccoli, cabbage, kale, and turnips contain a non-digestible carbohydrate (trisaccharide) called raffinose.The way to avoid belly bloat and still be able to enjoy cruciferous veggies is to let your digestive system adjust over time.Any beverage containing carbonation—soft drinks, beer, energy drinks—can give you that uncomfortable belly bloat feeling as a result of swallowing too much air.To combat bloat cause by carbonated beverages, reduce the number of these drinks you intake and opt instead for water with lemon, lime, or cucumber for a refreshing and healthier treat.If you read the ingredient list, you may see the words sorbitol, mannitol, xylitol, isomalt, and hydrogenated starch hydrolysates—these are different types of sugar alcohols.Common products that use sugar alcohols include sugar-free chewing gum, hard candy, frozen dairy desserts and baked goods.If you suspect sugar alcohols are contributing to your belly bloat, start reading the ingredient list and avoiding products that contain them.The reason is that fat takes longer to digest, which slows down the rate at which your stomach empties into the small intestine.Certain ethnic groups have a much higher degree of lactose intolerance than others, namely American Indian, African-Americans, Asians and Latinos.Drink extra water as this can help move the process of digestion along quicker beating belly bloat. .
5 Foods that Make You Bloat
FODMAP’s are short chained carbohydrates that skip digestion and are then fermented by gut bacteria in the colon which causes gas.Wheat contains a protein called gluten and this ingredient is found in pastas, tortillas, bread and baked goods.People with celiac disease (gluten sensitivity), can experience extreme digestive problems when wheat is consumed.“Consuming a low FODMAP diet can reduce the symptoms of bloating and irritable bowel syndrome,” says Cesar L. Espiritu MD, a PIH Health Family Medicine physician.
7 Foods That Can Cause Belly Bloat (And What Can Help)
“Bloating can be caused by the production of gas, usually due to fermentation of foods in the gut,” nutritionist Fiona Tuck told HuffPost Australia.“The fermentation process can produce gas in some people, leading to bloating.”.We cook with, and eat, onions on a daily basis and they are often the cause of bloating, especially when raw."FODMAP-containing foods are quickly broken down by gut bacteria, producing gas which can lead to bloating," nutritionist Zoe Bingley-Pullin told HuffPost Australia.Like onion, garlic is considered a FODMAP food and can cause bloating and other digestive issues in some people.Cruciferous veggies like brussels sprouts and broccoli can cause bloating and excess gas for some people."Sulphur-containing vegetables including broccoli, brussel sprouts, cabbage and cauliflower are extremely gassy and are common culprits of bloating," Bingley-Pullin said.To make these vegetables, including garlic and onion, more digestible, Bingley-Pullin recommends avoiding eating them raw.Some people are more reactive to gluten and can experience side effects such as tummy pain and bloating," Tuck said."Carbonated beverages can cause gas to build up and lead to feelings of bloating," Tuck said.“Eating too fast and in a stressed state and not chewing food well can cause bloating,” Bingley-Pullin said.At meal times, sit down away from distractions (TV, smart phone, emails), slow down and savour every bite.If you experience bloating on a regular basis, it’s a good idea to detail your diet on paper to tease out which foods are causing issues, and get in touch with your GP. .
Are Raw Brussels Sprouts Safe? Here's What the Science Says
This article reviews the safety of eating raw Brussels sprouts, how cooking changes their nutrient content, and ways to prepare them.Some people avoid eating certain legumes, grains, and vegetables unless they’ve been cooked due to concerns about antinutrients, or compounds that can inhibit the absorption of important minerals.Unlike certain other vegetables, grains, and legumes, Brussels sprouts don’t contain some of the common antinutrients that some people avoid.When bacteria in your large intestine try to break this and other indigestible fibers down, they produce gases like hydrogen, carbon dioxide, and methane ( 9 , 10 ).This may cause even more discomfort among people with existing digestive conditions like irritable bowel syndrome (IBS), as well as in those who may not be used to eating Brussels sprouts or similar vegetables.Mix thinly sliced Brussels sprouts into a salad with leafy greens and other raw vegetables, such as carrots, radishes, and tomatoes.Mix thinly sliced Brussels sprouts into a salad with leafy greens and other raw vegetables, such as carrots, radishes, and tomatoes.Mix them with slaw ingredients like olive oil, vinegar, honey, brown mustard, minced garlic, almonds or pecans, and dried cranberries.Mix them with slaw ingredients like olive oil, vinegar, honey, brown mustard, minced garlic, almonds or pecans, and dried cranberries.Thinly slice your Brussels sprouts and use them as layering greens on a sandwich, as you would with spinach or lettuce, for a nice crunch.Place Brussels sprouts in your basket, cover them, and let them steam for 5–7 minutes or until the desired tenderness is reached.Heat them for about 5–7 minutes on each side and season them with a few pinches of salt, pepper, and garlic powder or lemon juice.Heat them for about 5–7 minutes on each side and season them with a few pinches of salt, pepper, and garlic powder or lemon juice.Cut your Brussels sprouts in half and toss them in a large mixing bowl with olive oil and a pinch of salt and pepper.Cut your Brussels sprouts in half and toss them in a large mixing bowl with olive oil and a pinch of salt and pepper.Whether you choose to chop them raw into a salad or sauté them as a side dish, Brussels sprouts offer a healthy and delicious addition to meals. .
Why Do Brussels Sprouts Make You Fart?
When you eat sprouts, bacteria in the stomach and intestine will attempt to break them down and will release a variety of gases in the process including nitrogen, methane, carbon dioxide and hydrogen.When the body attempts to break down raffinose, the process produces sulphide and mercaptan, which the doctor describes as “the sources of the stink”.For those who are concerned about stinking guests out with putrid botty burps this Christmas, a spokesperson from The Vegetarian Society suggests eating more vegetables all year round so your digestive system gets used to breaking them down. .