Cruciferous Vegetables

Cruciferous vegetables are classified as vegetables from the Brassicaceae family of plants that includes cauliflower, broccoli, cabbage, Brussels sprouts, radish, and many others. Not only are they low in calories and contain many nutrients, but they are known to have many health benefits as well, such as killing off cancer cells and balancing hormone levels. Although there are many health benefits to cruciferous vegetables, there are a few side effects to consider when consuming them. 

Cruciferous vegetables contain a high amount of fiber which goes through fermentation in the large intestine. Raffinose, a sugar molecule, is also found in cruciferous vegetables that can cause gastrointestinal irritation. Flatulence and bloating are the likely results when these vegetables are eaten in the raw form. By steaming, sautéing, or roasting the cruciferous vegetables, this can help soften the tough fiber and make them easier to digest. Blending the vegetables into soup is also another way to sneak vegetables into your diet without experiencing the uncomfortable side effects that they may cause. Portion control can also help reduce bloating that cruciferous vegetables may cause. When transitioning into a healthier lifestyle, vegetables are always recommended. However, your digestive system may not be used to digesting large amounts of fiber at once. By starting out with smaller portions of cruciferous vegetables, this can help your body become accustomed to digesting increased amount of fiber.  

Some individuals are more sensitive to the effects of the fermentation of the fiber in the intestines than others. Individuals with Crohn’s Disease, Irritable Bowel Syndrome, or those with other gastrointestinal issues are advised to avoid cruciferous vegetables and follow a FODMAP diet. A FODMAP diet will allow for the individual to avoid all foods that trigger any intestinal flare ups, such as cruciferous vegetables, to help them live a more relaxing life.

Overall, cruciferous vegetables have a large amount of health benefits and should not be avoided! There is evidence suggesting that consuming more vegetables leads to a reduced risk of disease and stroke, and they are great sources of vitamins C, E, K, and minerals. The pros most definitely outweigh the cons in this situation. Vegetable sensitivities are only temporary and will not last forever. By simply cooking them, this can allow for better digestion to occur.