Digestive Issues?

Are you Having digestive Issues? Go easy on the Veggies!
 
You may know that certain classes of foods, known as FODMAPs, are poorly digested in certain people and can lead to gas, bloating, pain and changes in stool frequency and consistency. Studies have shown that conditions like Irritable Bowel Syndrome (IBS) are associated with FODMAP intolerance, and that a low-FODMAP diet offers relief in a substantial percentage of people with IBS.
 
Today's tip for those of you with digestive issues, including IBS, constipation, diarrhea and acid reflux: EAT FEWER VEGETABLES!

Yep, that’s right. I said it! Fewer vegetables.

Vegetables (as well as some fruits) are often high in insoluble fiber. While soluble fiber can be soothing for the gut, consuming large amounts of insoluble fiber when your gut is inflamed is a little bit like rubbing a wire brush against an open wound.

High insoluble fiber veggies:

• Greens (spinach, lettuce, kale, mesclun, collards, arugula, watercress)
• Whole peas, snow peas, snap peas, pea pods
• Green beans
• Kernel corn
• Bell peppers
• Eggplant
• Celery
• Onions, shallots, leeks, scallions, garlic
• Cabbage, bok choy, Brussels sprouts
• Broccoli
• Cauliflower

High in soluble fiber veggies, but lower in insoluble fiber (and thus tend to be safer for those with gut issues) include:

• Carrots
• Winter squash
• Summer squash (especially peeled)
• Starchy tubers (yams, sweet potatoes, potatoes)
• Turnips
• Rutabagas
• Parsnips
• Beets
• Plantains
• Taro
• Yuca

Another helpful tip is to reduce the variety of vegetables you eat at any given meal. Instead of stir-fries with six different veggies, have a single steamed or roasted vegetable as a side dish. This works better for most people with gut issues.

Let's be clear, I'm not suggesting that you don't eat these foods at all if you have digestive problems. I'm simply suggesting that you limit them.

Below a few steps you can take to make these foods more digestible and less likely to cause problems.

They include:

1. Never eat insoluble fiber foods on an empty stomach - Always eat them with other foods that contain soluble fiber.
2. Remove the stems and peels - (i.e. from broccoli, cauliflower, and winter greens) from veggies (and fruits) high in insoluble fiber.
3. Dice, mash, chop, grate or blend high-insoluble fiber foods to make them easier to break down.
4. Insoluble fiber foods are best eaten well-cooked - Steamed thoroughly, boiled in soup, braised, etc; avoid consuming them in stir-fries and if you do eat them raw

 
Think Primal - It's worth pointing out that most traditional cultures only ate a few vegetables and fruits that were available seasonally. They couldn't walk into a grocery store and buy every vegetable on the planet at every time of year.

AND, please don't forget, I have nothing against vegetables. In fact, they're good and I do think they’re beneficial.

One more tip: Fermented vegetables like sauerkraut, kim chi, sauerruben, and cortido are excellent alternatives for people with gut issues. First, the fermentation process “pre-digests” the vegetables and makes them easier to absorb. Second, fermented veggies contain probiotic microorganisms that help heal the gut.