Cruciferous veggies such as broccoli and cauliflower are an important part of our daily diet. However, many people have made reports that these veggies make them gassy and bloated. Do they really cause gas? Well, let’s find out!
I really don’t have to remind anyone how passing out wind or farting can be very embarrassing, especially in public places. But then, it’s normal to fart, and you should be worried if you don’t. You should also be worried if you fart excessively, and may be, with a very offensive smell.
On normal basis, the intestines produce anything between 500-2000mL of gas everyday. Also, it is said that an average person farts about 14 times a day. That’s a lot if you ask me. But it’s normal. However, if you fart more than 30 times a day, then you are likely not normal. You are probably eating foods that make you bloated, and you should try to identify which food is causing your gas problems.
Does Broccoli and Cauliflower cause gas?
Yes! Broccoli and cauliflower cause gas. Almost all the vegetables in the cabbage family cause gas, as they contain a complex sugar the human body cannot digest. This sugar is called raffinose (1).
Humans cannot digest this sugar because they lack the enzyme required to break it down into smaller particles. Due to this, raffinose passes down from the small intestine and into the large intestine undisturbed. In the large intestine, intestinal bacteria acts on this sugar and try to break it down as much as possible; a fermentation process that in turn causes the production of a lot of gas.
Apart from raffinose, these veggies are also rich in fiber, which is also hard to digest by the human gut. When fiber is in the intestine, bacteria also try to break it down, and in so doing, cause the production of excess gas.
Due to this problem of undigested particles like raffinose and fiber from broccoli and cauliflower, they can cause many other symptoms of indigestion apart from bloating. Stomach upset is one symptom that is very common.
The crucifers, including cabbage, brussels sprouts, kale, broccoli, and cauliflower, are well-known for their gas-causing property. Yet, they are very beneficial to the human body. They have shown promising results especially in preventing the growth of cancerous cells.
So, it is advised that you don’t completely cut off your consumption of these veggies due to their gas-causing property. Instead, find ways you can enjoy them without going gassy.
Most people recommend reducing the quantity you eat, and increasing the amount slowly over time. This helps reduce the formation of gas, probably because your intestinal flora will become more used to breaking down most hard particles