Spinach
Spinach is a leafy green which contains a number of vitamins and minerals such as potassium, magnesium, and vitamin B6 to promote a lowered risk of heart disease and healthy hair, skin, and nails. However, seeing as it is high in soluble fiber, spinach can be harsh on the stomach and more difficult to digest, particularly in people with sensitive stomachs. That doesn’t mean all hope is lost for spinach lovers, though.
The key to improving digestion is to avoid eating your veggies raw, so certified nutritionist Emma Caird suggests throwing your spinach into a smoothie or sauteeing it for all of the health benefits without the digestive issues that may follow. “Sautéed spinach with EVO can help break down some of the rough or indigestible parts of the leafy green to help prevent bloating,” she says.
Onions
While delicious and flavorful, onions are one vegetable which is significantly more difficult to digest than the rest. “Onions are a source of fructans, a class of oligosaccharides, or complex sugars, that the small intestine can't break down. This is why onions can contribute to bloating, gas, and stomach pain,” explains Caird. Just as with spinach, however, grilling or sauteing your onions can make for much easier digestion--as well as tasting much better than raw onion. “You can also take digestive enzymes to help to alleviate some of these gastrointestinal disturbances caused by raw onions,” she adds.
Broccoli
Cruciferous vegetables are often packed with plant-based protein, but unfortunately are more difficult to digest than other varieties as they can cause a buildup of gas in your intestines due to the indigestible fiber they contain. “Indigestible fiber called raffinose keeps you full longer causing you to eat less but also producing gas,” explains nurse practitioner Dr. Patrice Little.
“Typically, the closer the vegetable is to its natural state the more likely it will produce bloating and gas. Therefore, steaming is the suggested method of preparation to retain the nutritional value without discomfort.” Fiber is important to keep your digestion running smoothly, but indigestible fiber can make it more difficult, so remain aware of your preparation methods to keep bloating and discomfort to a minimum.
Brussel Sprouts
Another cruciferous veggie, brussel sprouts can have a similar effect on your digestive system as broccoli due to the high fiber content. Steaming your sprouts can be helpful to soften them for digestion, but eating more slowly or doing light exercise such as walking after eating can be great ways to soothe your stomach and reduce gas that may be causing bloating. “Drinking water can also aid in passing the indigestible fiber through,” Little notes. It may take a learning curve to figure out the best method of consumption for these veggies, but with a little tweaking to your cooking, you can still include them in your diet while sidestepping severe bloating as well.