Why Some Raw Veggies Cause Gas and Bloating and How to Avoid It

Updated: Jul 17



Raw food has so many benefits. It’s rich in enzymes, all the vitamins remain intact, and typically it’s easier on the digestive system than cooked food. Until it’s not... you see there are just some vegetables that are difficult to digest raw. Particularly vegetables in the cruciferous family-cabbage, kale, broccoli, cauliflower etc.


The reason these vegetables are difficult to process and often cause gas is because they contain high levels of sulfur and fiber. This is part of the reason cruciferous vegetables are so good for you. The sulfur fights back against harmful free radicals and they have a powerful detoxifying effect.


While the enzymes, vitamins and antioxidants in vegetables are extremely beneficial, they’re useless if your body can’t digest and assimilate them. In the beginning of your digestive journey, when you’re working on rebuilding your gut flora and strengthening the intestinal lining, raw vegetables unfortunately aren’t the best thing for you.


Too often, your body ends up spending more energy digesting these foods than they receive from them. As you work on strengthening your digestive system, take it easy with raw veggies.


Here are a few ways you can get the benefits of cruciferous vegetables without the gas and bloating:

  • Ferment your veggies to unlock their nutrients.

  • Lightly steam, saute or roast your veggies and top with a bit of coconut oil or ghee for better nutrient absorption

  • Blend them into a smoothie - my favorite is blending spinach and zucchini with chocolate protein powder, sooo good!

  • Chew your veggies thoroughly, at least 20 times before swallowing

  • Digestive enzymes help me when I eat foods that might cause gas or bloating and might be something to consider trying until you have fully healed your gut.


Over time as you build up your microbiome and repair the lining of the intestines it’ll be much easier to process raw vegetables. These things take time, so be patient with yourself and don’t let the process stop you from enjoying these health promoting veggies!


If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy, check out my Learn to Love Your Gut Program. In the program you get a ton of delicious, satisfying recipes as well as strategies that will help rebuild your intestinal flora.


Or join me in my FREE Facebook page where I share more information, tips and recipes to help you live a happier, healthier, stress free life.


To your health and happiness,

Nicole Ritter


57 views

Let's Connect

Email: hello@nicoleritterhealth.com

Phone: 410-458-4192

Subscribe to Email List