Previously, I wrote an article called “FODMAPS: Could Common Foods Be Harming Your Digestive Health?” I described how 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. (1) I also have information on what would make up a diverticulitis diet menu if you’ve suffered from an attack.
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Today I’ve got another tip for those of you with digestive issues, including IBS, constipation, diarrhea and acid reflux: eat fewer vegetables.
Yep, that’s right. Fewer vegetables.
Find out how following mainstream advice to eat six to eight servings of vegetables a day could hurt your gut.
Vegetables, Insoluble Fiber, and Soluble Fiber
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. (2, 3, 4) Ouch.
Vegetables that are high in insoluble fiber include:
- Greens (spinach, lettuce, kale, mesclun, collards, arugula, watercress, etc.)
- 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
The vegetables that are high in soluble fiber, 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.
But Won’t I Become Deficient in Nutrients If I Don’t Eat Tons of Veggies?
First of all, 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. There are also steps you can take to make these foods more digestible and less likely to cause problems. They include:
- Never eat insoluble fiber foods on an empty stomach. Always eat them with other foods that contain soluble fiber.
- Remove the stems and peels (i.e. from broccoli, cauliflower, and winter greens) from veggies (and fruits) high in insoluble fiber.
- Dice, mash, chop, grate or blend high-insoluble fiber foods to make them easier to break down.
- Insoluble fiber foods are best eaten well-cooked: (5) Steamed thoroughly, boiled in soup, braised, etc; avoid consuming them in stir-fries and if you do eat them raw, prepare them as described in #3 above.
Second, although fruits and veggies are high in certain nutrients, animal products like meat, organ meat, fish, eggs, and dairy are as high and sometimes higher in those nutrients. For example, the chart below compares the micronutrient profile of beef liver and beef with blueberries and kale, two plant foods often referred to as being particularly nutrient-dense:
It’s also worth pointing out that most traditional cultures only ate a few vegetables and fruits that were available seasonally. They couldn’t walk into Whole Foods and buy every vegetable on the planet at every time of year.
I have nothing against vegetables. In fact, I like them quite a bit and I do think they’re beneficial.
But the advice to eat six to eight servings a day is not based on solid scientific evidence and may cause unnecessary distress in people with gut problems.
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Fermented Vegetables: A Better Alternative?
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.
Although sauerkraut and kim chi contain cabbage, which is high in insoluble fiber (and a FODMAP to boot), I’ve found that many patients with gut problems can tolerate it quite well. FODMAPs are sugars and sugar alcohols, and fermentation breaks down sugars. This is probably why fermented FODMAPs are better tolerated than non-fermented FODMAPs.
If you’re new to fermented vegetables, you have two options:
- Make them yourself. Check out this page for a great primer. It’s really quite easy, and cheap.
- You can buy them at a health food store. Make sure that it says “raw” on the jar, and they’re in the refrigerated section. The sauerkraut you can buy in the condiments section has been pasteurized and won’t have the same beneficial effect.
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THANK YOU for such a wonderful article that corroborates what I know to be true about my own body!!!!!!! When I eat a mainstream diet high in insoluable fiber from veggies, I am MISERABLE! I wish all the nutritionists and doctors that promulgate the silly fiber, vegetable, and whole grain quotas like there exists a one-size-fits-all approach could experience the ill-effects that I do for a week! I am seriously mad at these arrogant professionals who wreak havoc on the digestive systems of millions of people from their poor and ill-conceived advice.
Soluable fiber is a godsend for me, but it is easily overpowered by consumption of too much of its evil cousin, insoluable fiber. The one food I have found most helpful is oats. I mix them in kefir and let it set for about 15 minutes to soften. This is my daily breakfast. Still, if I consume a big salad two days in a row, or lots of fruits or vegetables (other than roots), the soluable fiber benefits are quickly cancelled out. How anyone can eat the commonly recommended diet of fiber is beyond me. Until you have experienced the torturous effects of too much fiber, don’t put forth a solution to others that says, “Eat more fiber!”
Lucy – what else do you eat in a day?
I am plants/only vegan most days, rarely do i throw in meats. I also notice the more paleo fats the less I go?
My gas smells bc BMs are not complete. I read that insoluable fiber is what makes it move thru intestines, , so you must be getting some?
When I eat oats I don’t go – I wonder if it has to do with the rest of my diet high in nonsweet and sweet fruits. I juice veggies but yes when I eat steamed or raw brocoli for example no BMs 4 me. Yet I rarely eat meat – so I had to ask what else you are eating.
I would also love to know if meats actually help one go number 2?
Honestly I have no idea how vegetables could ever cause any bowel problems. The only time I’ve ever had any bowel problems was when I ate processed foods and meat and refined sugar. As soon as I cut those out I stopped being constipated and cramping, and that was a long time ago.
I eat raw salads everyday and I make them with raw kale and chard. I can even eat raw vegetables on an empty stomach and never have problems. And when I steam purple kale I will eat the woody stalks… Still no problems. I swear I’m like a horse or a cow. I don’t think everyone is designed to eat exactly the same things just because we’re the same species. Herbivore w/ eggs and dairy seems to work for me.
I don’t gain weight from carbs anymore then I would from fat, my whole family is thin regardless, my sister was even a runway model back in the day.
Colon cancer runs in my family and my mom had IBS. She had alot of the same symptoms that I had before I switched to a vegetarian diet without processed crap. But she hates vegetables and barely eats any. She also cannot absorb vitamin b12. Then they found a large polyp on her colon. The only reason why she doesn’t have those symptoms now is because they took out half of her colon.
Now my nephew has had constipation problems as soon as he was old enough to start eating food. They have to feed him prunes just to get him to go to the bathroom. And there seems to be a connection to feeding him meat and his constipation. It’s just something that runs on my moms side of the family. Oddly my niece has no problems at all and can eat anything.
I love vegetables but do sometimes find that I have stomach discomfort. I’m going to pay extra-close attention to the veggies I eat those days and see if any of them are to blame (I have a sneaking suspicion that it’s been when I’ve made cabbage for dinner). I like the idea of mixing the harder-to-digest vegetables with easier-to-digest foods like simple grains and some proteins. I’m definitely going to try that out! I also find that adding digestive-friendly spices like ginger and fenugreek helps a lot.
I have Celiac Disease and even though I was strictly gluten-free I kept getting severe bloating at times and my doctor finally told me that people with gluten intolerance can’t digest things as well even if they are gluten free. So things that most people think are “healthy” like hearty whole grains, flax seeds, and raw vegetables, make me very sick! Now I feel so much better. I usually eat well cooked vegetables and more simple grains like white rice and potatoes and just small amounts of salad or even small amounts of some cooked vegetables like broccoli and kale. If anyone reading this is gluten intolerant, please try this!!!! It is a lifesaver!!!!
i started eating raw veg and fruit , not for any specific reason , and low and behold i soon realized that the chronic stomach acid i suffered with for years stopped , even the anti acids i git from my doc didn’t stop the acid reflux
not everything affects everybody the same , it’s trial and error , it’s not a given
Hi Chris
Thanks for the article!
It explains a lot. My 3 and a half year old son suffers from a constant belly pain, loose stools (at first, than it turns into loosish and sticky/stinky and lasts for weeks) and occasional heartburn. To my surprise I started to realize that it happens mostly after veggies and fruits! But not always and not all of them. Your article explains and shows the difference. I’ll try to avoid certain high in insoluble fiber ones and see how it goes. It’s all really difficult because once the reaction occurs it sometimes takes weeks to calm down his tummy. Last time it was runner beans – I know for sure.
I was just wondering, do you think if juicing those vegetables would help, as it supposedly decreases the amount of fiber.
One comment for EVERYBODY: do not trust everything you hear and read. What is good for one person is bad for another. I have learnt a lot from a book of dr Keith Scott- Mumby (won’t give the title as I am not advertising anything, just google it if interested). His book has changed the way I look at food and myself. Just check what is good for you, regardless of the guidelines and diet gurus. Listen to YOUR body.
Good luck everyone!
I’ve had trouble for years, and this is the first time I’ve seen someone come up with information that was pretty close to what I experienced, so thank you for that!
I have learned through trial and error that if I try to avoid the “plant” portion of plants, I’m better off. If it’s a “root” or a “fruit” then, I’m usually okay. I realized I had a problem with lettuce 15 years ago, and then over time have added vegetables as I had reactions to them – first realizing I had a problem with other leafy vegetables like spinach, and then adding other vegetables that weren’t leafy, but were still “plants” like asparagus, broccoli, cauliflower. So far, “legumes” seem to be okay for me, as well as corn, (despite being on your list, but I will probably try to pay closer attention.
My reactions usually include the usual stomach pain, gas, etc, but I’ve found that sometimes I’ll also get tired and sort of confused and may get headaches too. And, other than avoiding “plants” I have not found other solutions to work (buying organic, cooking before eating, etc)
I do have a few questions –
Do you know if there is any type of medicine that can be taken to make it possible to eat these foods (e.g. beano, lactaid)?
And, do you know of any groups for people with this problem? (The gluten-free thing has really taken off, but I don’t seem to have problems with gluten). Most of my doctors haven’t heard of this – it would be nice if there was some sort of group/knowledge base.
Thanks again for saying it’s okay not to eat vegetables. It is nice to hear.
I do not eat green, leafy vegetables and I have not dropped dead. When I eat the paleo way, all my digestive issues go away. when I eat a salad, my gut goes into a tail spin.
p.s.. ‘First of all, I’m not suggesting that you don’t eat these foods at all if you have digestive problems.
My question is, ‘why not?’ If peopel suffer from eating a certain thing, I would think that logically, telling them not to eat it, instead of say it’s ok to eat it in reduced amounts, would be a good thing to do. Why are doctor’s and nutritonists so afraid to tell people not to eat vegetables? Especially when meat, and organ meat, are so very healthy for people?
Hi everyone. Have you tried boiling your vegetables? Eastern cultures have boiled vegetables, and eaten only white grains for a very long time because they are simply easier to digest. Do not take my word for it, be aware of your body while eating and see for yourself.
Frank – so cool you just mentioned this. My husband recently asked me to do this for the whole fam. After we talked with a family that owns a Chinese restaurant. They are from Japan and said very very few people eat meat, but normal meals are rice porridge for BK, rice and veg soup for dinner or just steamed rice, dinner is rice with vegetables. Only the wealthy have meats with the dinner and its only on occasion. Veg. Is sways cooked there. I wonder how ill do bc raw veg. Is what helped me poop, cooked veg left me with no stools for days and rarely there after. Any suggestions??
Whoops- I meant lunch was steamed rice alone or maybe a soup with only veg and white rice.
Simple preparation of vegetables like boiling potatoes, cauliflower…Soups with more vegetable variety vegetarian with sour cream added to a plate or meat based. Also depends on time of the year and climate. I am from former Soviet Union and we had such a big diversity in climates and traditions…where I am from, central western area, were fewer vegetables. Meat or chicken or fish…Simple pasta with butter and cheese, buckwheat, oatmeal some rice?.. Cultural food choices also depends on economical and agricultural availability.
…there were grains when I was born, real whole grains , my understanding of it now, that my mom had to soak and then cook for a very long time and then get through the sieve for us, kids.
Also when rolled oatmeal became available it was used by cooking it without soaking….
Bread was white and so called grey or black… Less or no grain fiber is easier to digest…so the entire soaking and long time cooking of whole grains was meant to achieve the same purpose, refining them. It is up to everyone culture, mood, stress level and tradition…alas, we are trying to eat as it was so called but life is different now and for whatever reason it is not talked about? Traditions to me are very important. As the culture of food was developed for centuries…when one can not eat potatoes by itself, probably stew with potatoes and pickles or soured cabbage in winter or new potatoes with butter, dill and, perhaps some kefir in summer are perfectly working… But stress type, food availability, life we have now is quite different so we only could adjust and try our best. With no dogma. And, by the way real fermented no yeast 100% rye bread though sounds like a perfect bread may not be a good bread for a person with gastritis and other digestive problems…more refined is much calmer…not super fresh from the oven, but fresh enough. Yes, dietary intervention is a must for all digestive disorders but going for a couple of years on quite limited protocol may not be a great idea…few months, perhaps, pending and certainly with a good doctor who will supervise a progress, not blindly putting on any protocol. As often, medical intervention with diet might be needed. And supplementation also must be taken under supervision…alas, very few doctors who do it…. And there are plenty of digestive disorders that might need to have variations of dietary changes for a grown up.
Just my thoughts…
Indeed!!! Coffee one of the main common foods to avoid since caffeine has a tendency to be dehydrating and can thus highly increase the risk of constipation. Also, coffee, chocolate and black tea should be avoided. Excess cups of coffee can lead to a condition known as caffeinism that includes restlessness, insomnia, increased urination and depression. Caffeine consumption can also raise intraocular pressure.
Finally, people who understand!!!! I can’t eat veggies really at all.
I completely agree with your verdict on too many veggies causing abdominal distress: whenever I eat them I’m woken early in the morning by huge bubbles of gas moving painfully up the right side of my abdomen and back down the left. They are visible as lumps pressing against the skin.
Unfortunately, my SO is strictly vegetarian so I can’t eat meat if we’re going to eat together. Any suggestions for vegetarian meals that would be suitable for someone with IBS-D who struggles to digest dairy, vegetables, nuts and beans?
I’m vegan myself. I eat fruits. Lots of fruit. Any type /all types but mangoes, all kindsorite.For vegetables I eat tomatoes, cucumbers, zucchini, carrots, and summer squash, and any type of lettuce. I avoid all the tough time digest vegetables lusted above. As a backup plan for when I don’t have enough ripe fruit I’ll have sweet potatoes on hand to boil
Doesn’t insoluble fiber help more with constipation and too much soluble fiber contribute to it?
I might try this. Unfortunately I was using bell peppers a lot for vitamin C. By the way insoluble fiber doesn’t do much to slow digestion. That’s why the glycemic index of whole wheat flour products is so high, although few people realize it.
I can’t digest fiber at all, total c. I don’t eat grains (or starch for that matter) or dairy, nuts only occasionally and they are always soaked and dehydrated, small amounts of protein and a handful of veggies with some healthy fats. I NEVER eat what one would consider a meal, too much food and too many types of food. Fruits cause gas for sure. I agree with Rosalinda but would still nix the dairy. I am keto by default, LOL. Carbs are always trouble for me. I just keep it simple and pretty much eat the same foods day in and day out, boring but I’d rather feel better. HCL has really helped me too.Trust me, I love my veggies but my stomach does not. I still eat them with every meal, just not alot of them.
Hi Rosalinda,
You may want to eliminate fruits, nuts, dairy, grains if you do eat it. Try with simple meat/poultry/fish/eggs/vegetables strting with soupy/stew like. Start with small portions but often. See how you feel. You may want to eat less liquid but still soup like. you could play and have less veggies with meat, etc. try veggie juice slowly in the morning.
Then add dairy , better homemade.
you should feel the difference. The problem that could stay is bm-c. But in about two weeks you should have a better picture what could give you symptoms of bloating. Untill you eliminate fruits, nits, etc you you will never tell what is that…
I am so glad that I found this article. I’ve been sitting here just reading everyone’s post and I have so much in common. I really hope someone can help me. I am bloated and have gas like everyday. I workout and eat a clean organic diet. I’m trying to get a flat belly but I feel like I can’t because I’m always bloated. My stomach just never looks regular and I hate it. I also don’t have regular bowel movements. Sometimes it’s diarrhea and sometimes super hard to pass, all I want is logs :/ anyways, seems like I get bloated with fruits, veggies, dairy, even dairy free milk? Junk food and even gluten free foods. I get diarrhea with coffee and bloated with green tea. I’m kinda shocked the fact that some of you don’t have fruit or veggies considering we’ve been told to have fruits, veggies, dairy and wheat to be healthy. It’s funny because it seems like I started getting really bloated after I changed my diet. When I started eating different types of organic fruits and different veggies. I used to never eat this stuff until after I had my daughter. Oh yeah I also tried a keto diet but seems I don’t do we’ll with a high fat diet. I also get bloated with fiber as in like psyllium husk and organic triple fiber. Last time I saw GI all he said was that I have way too many symptoms and made me feel uncomfortable. Then he said I would need colonoscopy to see what’s going on and my regular dr. Says just to drink more water and eat more fiber. Which I do and doesn’t work. Someone please help, as least on how to get started. Or a meal plan to determine what affects me. Thanks
I feel like everyone’s digestive track is like a thumbprint. I wish u could plug in your problems and there be a cure for everyone struggling with tummy issues but I think yr digestive track is as original as yr very own identity. Nobody has the same. I started keeping somewhat of a food journal and found that there was something similiar in some of the foods i ate… and that was soluable fiber. Researching more about the different types of fiber, i found that eating foods that were high in insoluable fiber was 10 times more settling. Even when it came down to protein meal replacement shakes that stated “soluable” fiber made my stomach have that same feeling. Like it got stuck and didnt want to process thru. What’s funny is I haven’t always felt this way after I ate these foods. A few years ago I noticed this change. Foods such as oatmeal, (which I loved to eat in the mornings and everyone says its the thing to eat when trying to stay fit) and apples. I found that soluable fiber made me sooo bloated and constipated. Felt unsettling and almost like it got stuck in the upper abdominal area. Feels like my stomach wants to growl like I’m hungry when I just ate less than an hour ago. I researched that soluable foods expand and add “bulk” to the stool. For people who struggle with constipation, would u recommend staying away from these foods? Are there other foods I can replace with the same nutritional value? I would appreciate any advice u may have!
Hi Chris, thanks for the info. You recommend Full monthly Hormone Profile to figure out female hormonal issues. Do you have any places online that you can recommend that sell this kind of test?
Also, do you mean that testing has to be done every day of the month to be comprehensive?
thanks.
Hi Minna,
– 1 – psyllium is not GAPS legal
-2 – sunflower seeds are fine