6 Vegetables That May Cause Bloating If Eaten Raw, According to a Dietitian

Raw vegetables offer important nutrients. However, some vegetables are harder for your body to digest and may trigger bloating, gas, or stomach upset in some people. Raw vegetables that commonly cause bloating include broccoli, cauliflower, and Brussels sprouts.

Broccoli is a cruciferous vegetable rich in vitamins A, C, K and B6, as well as antioxidants. But eating raw broccoli can cause gas. This is because broccoli is high in fiber and contains raffinose, a sugar that the body cannot completely digest in the small intestine. When raffinose reaches the large intestine, gut bacteria break it down, producing gas that can cause bloating.

Cauliflower is another cruciferous vegetable that can cause bloating when eaten raw. Like broccoli, it is high in fiber and contains raffinose, both of which can be difficult to digest.

Cauliflower also contains sulfur compounds, which can contribute to the formation of stronger-smelling gases. When these compounds reach the large intestine, gut bacteria break them down. This produces gas that can cause bloating and abdominal pain, especially when consumed in large portions.

Raw cabbage contains the complex sugar raffinose and sulfur compounds that can increase gas during digestion. It’s also high in fiber, providing about 2.2 grams per cup when chopped.

If you’re not used to eating a high-fiber diet, gradually adding raw cabbage can reduce discomfort.

Brussels sprouts are high in fiber and belong to the same family of vegetables as broccoli and cauliflower. When eaten raw or lightly cooked, they may be more difficult to digest and lead to gas buildup and bloating.

If Brussels sprouts bother you, try boiling them briefly before roasting. Cooking helps break down some of the fiber, which can make Brussels sprouts easier to digest.

Garlic and onions can cause gas and bloating because they contain fructans, a type of carbohydrate that is difficult to digest, especially for people with irritable bowel syndrome (IBS).

Fructans dissolve in water, so removing onion or garlic from soups or sauces may not prevent symptoms. However, fructans do not dissolve in oil. Cooking garlic or onion in oil and removing it before eating can help add flavor with less discomfort.

Peppers are a good source of vitamins and antioxidants, including vitamin C and carotenoids, which promote eye health and help reduce inflammation.

However, their tough outer skin and insoluble fiber can be more difficult to digest. Although peppers are generally well tolerated, some people may experience bloating or stomach upset after eating them raw.

Additionally, peppers are part of the nightshade family of vegetables. Limited research suggests that some people with digestive issues, such as IBS, may be more sensitive to certain nightshades.

A few small changes can help reduce bloating caused by raw vegetables. If you notice any discomfort, consider the following tips:

• Cook the vegetables lightly: Cooking helps break down fiber and complex carbohydrates, which can reduce gas.
• Keep portions small: Large portions can increase gas, especially if you’re not used to a high-fiber diet.
• Chew well: Chewing food fully helps reduce bloating.
• Use natural digestive aids: Ginger or peppermint may help relieve gas in some people.
• Drink plenty of water: Staying hydrated helps food move through your digestive system.
• Avoid carbonated drinks: Pairing soft drinks with raw vegetables can make gas worse. Avoid carbonated drinks like soda and sparkling water.
• Pay attention to triggers: Keeping a food diary can help identify which vegetables are causing symptoms.

If you still have problems, especially with cruciferous vegetables, digestive enzymes can help break down raffinose. Talk to your healthcare provider to see if they are right for you.