For people with irritable bowel syndrome, knowing what to eat might seem like the holy grail. A diet of easily digested, low-FODMAP meals is recommended for IBS discomfort. However, beginning a low-FODMAP diet will leave you thinking if Brussel sprouts are included on the “unsafe” list due to their gassy reputation. So, can Brussel sprouts be eaten on a low FODMAP diet?
Brussel sprouts, on the other hand, are a low FODMAP vegetable; according to Monash University’s lab testing, two sprouts or 1.34 oz of Brussel sprouts are acceptable as a low FODMAP food. You may still get gas from Brussel sprouts, however.
Due to the gassy reputation, many people on a low FODMAP diet avoid all cruciferous vegetables. Brussel sprouts, on the other hand, are low FODMAP and can be eaten in moderation.
Are Brussels Sprouts Low In FODMAP?
Brussels sprouts are low in FODMAPs, making them appropriate for a restricted FODMAP diet. However, as with every meal, it is critical to keep serving sizes in mind because too many brussels sprouts at once might induce IBS symptoms.
If you want to consume brussels sprouts, keep in mind that they are high in nutrients and low in calories, making them a fantastic choice. This vegetable is vitamin C, K, folate, and manganese-rich but low in calories. As a result of this nutritional balance, consuming brussels sprouts is highly beneficial to one’s health.
How Low In FODMAPs Are Brussels Sprouts?
Brussel sprouts are an IBS-friendly food; however, the amount you eat matters. According to experts, brussels sprouts are low in FODMAPS but large servings may cause issues. If you consume 38 g or two brussels sprouts in one sitting, you will not have any worse symptoms of IBS.
If you are following a diet, it is critical to keep the portion sizes modest. So, eat brussels sprouts along with low-FODMAP fruits and vegetables to minimize FODMAP intake. Some people may be able to consume a ½-cup serving of brussels sprouts. However, start small to avoid your body reacting badly to the carbohydrates present in Brussels sprouts.
Are Brussels Sprouts Good For Your Health?
Brussels sprouts are high in nutrients but low in calories. A half-cup serving has about 28 calories, with almost all of them coming from carbohydrates. 2 g of fiber is also included in the same amount, which is around 8% of your daily requirement. Brussels sprouts’ fiber helps feed “good” gut bacteria and soak up excess stomach acid.
Brussels sprouts are high in antioxidants and contain compounds that can benefit the health of your digestive system and lower the incidence of heartburn. Furthermore, half a cup of brussels sprouts has as much vitamin K as you need each day, making it an excellent source of this fat-soluble vitamin.
Vitamin K is essential for bone growth, blood clotting, maintenance, and blood calcium regulation. These vitamin dissolves in fats, so brussels sprouts and other vitamin K-rich foods with a source of healthy fat are recommended to ensure optimum absorption.
Are Brussel Sprouts Low FODMAP?
Brussels sprouts are also a good source of vitamin C, which makes up about 80% of your daily requirement in a half-cup serving. Vitamins B6 and K2, as well as other minerals, make it easier for Brussels sprouts to grow and develop. It also increases your immune system’s capacity to fight illness.
Vitamins C and E have also been shown in studies to lower the chance of various viral illnesses, according to the USDA. Brussel sprouts are high in manganese, which is essential for creating connective tissue, bones, blood-clotting proteins, and sex hormones.
Brussels sprouts are also high in fiber, which helps your body to break down carbohydrates and maintain blood sugar levels. Brussels sprouts also contain minerals such as potassium, iron, and magnesium. Mineral deficiencies are unfortunately widespread among people today. As a result of this, consuming brussels sprouts can help prevent them.
Nutrients In Brussel Sprouts
Brussel sprouts are also high in vitamin K, which has been shown to help reduce calcification of the heart. Furthermore, they are a great source of folate, which has been linked to a decreased risk of spinal and brain birth defects during early pregnancy. As a result, it is critical to include this nutrient in your diet.
Folate also helps your cells develop and function by assisting in the formation of red blood cells. As a result, consume foods containing high amounts of folic acid, such as Brussels sprouts.
Brussel sprouts are high in antioxidants, in addition to nutrients. These plant chemicals assist to remove free radicals from your body, preventing cell damage as a result of oxidative stress.
A higher oxidative damage burden is linked to an increased risk of chronic diseases such as heart disease, diabetes, and cancer. As a result, consuming lots of antioxidant-rich foods might help you prevent these problems.
Brussels sprouts are also a good source of omega-3 ALA fatty acids, which are important for heart, brain, immune system, lungs, and blood vessels health.
Why Does The Brussel Sprout Cause Gas?
Brussel sprouts are notorious for being gas-generating if eaten in moderation, with around two sprouts per serving. However, if you consume them moderately (two to four sprouts per dish), they are well known as gassy veggies.
Brussel sprouts are high in raffinose, a type of non-digestible carbohydrate. When our healthy bacteria in the large intestine aid in the breakdown of the carb, it results in a lot of gas. Brussel sprouts also contain low enough concentrations of fructans that you can eat two per serving; consequently, FODMAPs are ruled out as a cause.
The bacteria break down the food, generating gas and bloating, causing hydrogen and carbon dioxide to be formed. As a result, Brussel sprouts, while having low FODMAPs, can exacerbate IBS, functional constipation, or dysbiosis (a gut bacterial imbalance).
So, if you enjoy Brussel sprouts, consider eating them more often in moderate quantities to help your body get used to breaking down the food. Additionally, peppermint tea might also assist with indigestion and digestion.
Can You Eat Brussels Sprouts On The Low FODMAP Diet?
Brussels sprouts are permitted on the low FODMAP diet as long as you exercise in moderation. Even a little amount may assist you to obtain a wide range of health advantages from this vegetable without causing any negative effects on your digestion system.
Brussels sprouts benefit from the addition of a little extra water, acidity, and/or sugar. They are also best suited to being consumed boiled or steamed. This is due to the fact that these techniques minimize the loss of nutrients without adding unnecessary calories and carbohydrates.
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