Can vegetables cause digestive issues?

We all know how important it is to eat our five-a-day to maintain a healthy lifestyle. Not only do vegetables give us vast amounts of vitamins and nutrients, but they are a key component for a balanced diet, and are low in fats and calories. However, did you know that eating vegetables in abundance may cause digestive issues? For those with sensitive bowels or with intolerances*, eating more than your recommended daily amount may lead to bloating, constipation, diarrhea, and even bowel irritation.

We need to be mindful of what happens inside our bodies, how we are affected by certain foods, and what we can do to make sure our guts are healthy and happy.

Vegetable Bloating

If vegetables are low in fat and high in vitamins, it may seem strange that they can cause digestive issues like bloating or constipation. For some, this may be due to an underlying intolerance, but most issues are caused by the high levels of fiber that vegetables contain, which is a nightmare for those with sensitivities. Eating too much fiber can lead to the following symptoms:

• Diarrhea
• Excess gas
• Stomach pain
• Cramps
• Acid reflux

Soluble fiber is absorbed by bacteria, helping to maintain a balanced microbiome. Insoluble fiber cannot be absorbed by the body and can often cause constipation by adding bulk to the stool. Vegetables that are high in insoluble fiber include courgettes, broccoli, celery, leafy greens, and root vegetables – these should be consumed in moderation.

Certain vegetables are also known as FODMAP foods. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols; foods high in FODMAP may be harder for your body to digest and absorb.

Which vegetables lead to bloating? Well, broccoli, onions, garlic, sprouts, and cauliflower are all high FODMAP foods and should therefore be avoided by those who suffer frequently from poor gut health.

Vegetables That May Not Cause Gas

Low-FODMAP vegetables (and so may not cause gas) include the following:

• Bamboo Shoots
• Bean Sprouts
• Carrots
• Corn (Baby, Canned)
• Cucumber
• Ginger Root
• Iceberg Lettuce
• Kale
• Parsnips
• Potatoes (White)
• Radish
• Rocket
• Spaghetti Squash
• Spinach

Why Does My Stomach Hurt After Eating Vegetables?

Sufferer from Irritable Bowel Syndrome (IBS)? It may be advisable to stay away from high-FODMAP foods and instead try a low-FODMAP diet to gain some relief from symptoms. Instead of eating meals that are high in vegetables, limit portions and swap particularly fibrous vegetables for those that are less irritating to your stomach.

Can Vegetables Give You Diarrhea?

In short, yes, some vegetables may give you diarrhea. As discussed, certain vegetables can cause diarrhea due to their high fiber content or specific compounds they contain. Cruciferous vegetables like broccoli and cabbage can be harder to digest and may lead to loose stools, especially if consumed in large amounts. Raw vegetables can also trigger diarrhea, as they are more difficult to break down compared to cooked ones. Gradually increasing fiber intake and cooking vegetables can help to reduce these digestive issues.

How To Avoid Digestive Issues Caused By Vegetables

Don’t eat foods you are intolerant to

Do you have a chickpea intolerance, an onion intolerance, a celery intolerance, intolerance to peppers, intolerance to garlic, or any other kind of vegetable intolerance? If you don’t know but suspect you might, we encourage you to take a food intolerance test to find out.

Food Allergy and Intolerance Testing are two totally different things. A true food allergy causes an immune system reaction that affects numerous organs in the body. A food allergy test can identify a range of food allergy symptoms and, in some cases, an allergic food reaction can be severe or life-threatening. In contrast, food intolerance symptoms are generally less serious and are often limited to digestive problems.

The YorkTest food intolerance* test provides expert analysis of your unique IgG reactions to over 200 food and drink ingredients. Working alongside trained Nutritional Therapists, YorkTest has developed comprehensive programs with individually tailored nutritional advice and support to help people balance their diets, optimizing their health and wellbeing.

Pair soluble fiber with insoluble fiber

Never eat insoluble fiber foods on an empty stomach. Always eat them with other foods that contain soluble fiber to limit irritation.

Get rid of roughage

Remove any stems or peels, skins, or leaves from vegetables that are high in insoluble fiber.

Cook well

If you can’t imagine having to give up broccoli, onion, or garlic, ensuring they’re well-cooked might provide your answer. Dicing, stewing, or any other form of cooking helps the tough nature of the fiber to be softened a little, making it more gentle on your gastrointestinal system (as it’s already partly broken down for you). Roast, mash, steam, boil, or sauté away!

Eat seasonally

Back in the days of cavemen, we ate what was available seasonally. Studies show that eating in this way can be better for our stomachs and be more nutritious.

Eat fermented

Fermented vegetables are easier to absorb, and contain probiotics that are great for your gut.