According to the USDA, a cup of Brussels sprouts is full of healthy nutrients like vitamin K, vitamin C, and fiber. But because it gives you gas and bloating, it can also cause a lot of unnecessary pain. Here’s how to avoid that mistake.
What Causes The Gas
These vegetables, like cabbage, broccoli, and cauliflower, are called cruciferous veggies. All of these vegetables can make you gassy.
“They have a type of carbohydrate called raffinose in them, which our bodies can’t break down,” says Erin Kenney, RD, LDN, owner of Nutrition Rewired in Boston. “Bacteria in the large intestine help break down raffinose, but this process creates a lot of gas.”
Cleveland Clinic says that when bacteria in the large gut help break down food, hydrogen and carbon dioxide are released. This is what you breathe out as gas. Some foods, though, may not bother someone else even though they give them gas and bloating. Because some common bacteria that live in the big intestine might destroy the hydrogen that other bacteria have made.
“Although this process is typically normal, in some cases bloating could be a sign of a functional gastrointestinal disorder such as irritable bowel syndrome (IBS), functional constipation or dysbiosis (an imbalance of bacteria in the gut),” says Kenney. “It is possible that eating Brussels sprouts is exacerbating these conditions.”
How To Reduce Brussels-Sprouts Gas
You can eat something else if you love Brussels sprouts but don’t like the gas they give you. “To reduce the gas-producing effects of Brussels sprouts, consume them more regularly in small amounts so that your digestive system gets used to breaking them down,” explains Kenney.
On your way to go on a date with that special someone? Help is available. It has also been shown that peppermint can help with gas. “To help alleviate your symptoms, you can try drinking peppermint tea after your meal, which can stimulate digestive juices to improve digestion,” says Kenney.
A review study from August 2016 in Electronic Physician talks about how peppermint oil can be used to treat IBS in particular. IBS hurts the large intestine and makes the stomach hurt, swell, and give off gas. Peppermint is good for some people because of the following:
It slows down gastric motility, which is how fast food moves through the digestive system.
Smooth muscles don’t twitch when you use it.
On the small gut level, it reduces inflammation and kills microbes.
5 Delicious Ways to Cook Brussels Sprouts and Reduce Gas
1. Boil Them First
Brown says that cooking Brussels sprouts is a good way to make them good for your gut. It’s simple, quick, and works well to break down the fiber in the vegetable to lower the risk of gas.
A common way to cook this vegetable is to roast it, but cooking Brussels sprouts in water first can help make them less gassy.
Christa Brown, RDN, a dietitian and recipe writer, says that boiling your Brussels sprouts first will help break down the fibers that can cause gas. “The cooking water will have less of the insoluble fiber that makes you gassy,” says Christianna Gozzi, RD, LD, a nutritionist and chef-instructor with IBS.
After cooking them, run cold water over them to keep them from getting mushy. Then, put them in the fridge and eat them all week.
Brown says to start with Brussels sprouts that have been boiled for at least 5 minutes, even if you are going to use a different cooking method, like air-frying. This makes sure they are cooked all the way through.
2. Pair Them With Fresh Mint
How your body breaks down Brussels sprouts may depend on what you use to cook them. Mount Sinai says that peppermint can help relieve gas and make painful gas easier to pass.
“Sprinkling fresh mint leaves on top of roasted Brussels sprouts can offer some relief from the gas-inducing effects of this cruciferous vegetable,” Gozzi adds.
“Some people say that mint helps with gas and stomach pain.” It calms down the digestive system and eases the pressure that comes from having too much gas from Brussels sprouts.
3. Chop or Shred Them Into Smaller Pieces
Doctors often tell people who have had GI surgery to cut their food into very small pieces and chew them well so that their digestive track can handle it better. These tips might also help you if you get gas after eating Brussels sprouts.
“Cutting Brussels sprouts into smaller pieces gives your body a head start on digestion,” Gozzi adds. “Digestion starts in the mouth and the less work your body has to do to digest these cruciferous vegetables, the better your chances for comfortable digestion and less gassiness.”
She says that Brussels sprouts should be shredded and added to stir-fry recipes.
4. Eat Brussels Sprouts Cooked Instead of Raw
You eat your Brussels sprouts raw? That could be a cause of gas.
A dietitian and recipe writer named Jeanette Kimszal, RDN, NLC says that cooking veggies may make them easier to digest because it breaks down the plant cell wall. “Cooking Brussels sprouts may reduce the fiber, glucosinolates (sulfur-containing compounds) and fructans, making them more tolerable and potentially less likely to cause gas.”
Kimszal says to stop eating raw vegetables and try making them in different ways, like boiling, blanching, and roasting.
5. Try Fermented Brussels Sprouts
Fermented veggies have been linked to better digestion for a long time.
“Fermenting vegetables like Brussels sprouts relies on various types of good bacteria to convert carbohydrates like starch and sugar into alcohol or acid to preserve the food,” says Badaracco. “This can enhance the bioavailability of many nutrients, introduce new nutrients, reduce sugar content and increase digestibility.”
The fermentation process adds good bacteria that can help your gut health.
Eating Brussels Sprouts More Often May Help, Too
Even though it might not make sense, eating sprouts more often can help you feel less gassy afterward. To make gas less common, dietitians say to eat them in small amounts but enjoy them a lot.
“If you’re someone who doesn’t eat Brussels sprouts or other high-fiber foods often, you will likely experience episodes of gas,” Brown adds. “Therefore, consider adding fiber-filled foods and vegetables to your diet slowly and in small amounts so that you give your body the chance to learn how to break down these fibers.”
Make sure you cook them all the way through and eat them a lot. Soon, you’ll be able to eat more Brussels sprouts without getting too much gas afterward as your body gets used to breaking them down.
Gas is a normal part of the body, but it can be painful and embarrassing sometimes. People can find and avoid foods that make them gassy and bloated by learning which foods do this.
Foods that give people gas are either hard to digest, contain chemicals that make gas when they’re broken down, or make people swallow more air than normal.
Most of the time, gas is not a sign of something important being wrong. People can often get rid of gas and bloating by changing what they eat and how they live.