Does Broccoli Make You Gassy? Tips to Prevent Gas from Broccoli

Does Broccoli Make You Gassy?

Broccoli is packed with beneficial nutrients like vitamin C, vitamin K, and folate. However, some people avoid eating broccoli because it's reputed to cause gas and abdominal bloating. So does broccoli really make you gassy? Let's take a closer look at the science.

Why Broccoli Causes Gas

All cruciferous vegetables, including broccoli, contain sugars called raffinose oligosaccharides (RFOs). The human body lacks the enzymes needed to break down these sugars.

When RFOs travel undigested to the colon, your gut bacteria ferment them, releasing gasses like hydrogen, carbon dioxide, and methane. This is what causes gas, bloating, and other digestive discomfort.

Other cruciferous culprits include cabbage, cauliflower, Brussels sprouts, and kale. Beans also contain RFOs and can cause similar symptoms.

Other Compounds That Increase Gas

In addition to RFOs, broccoli contains other compounds that may exacerbate gas and bloating issues:

• Fiber - Broccoli has high fiber content, including insoluble fiber that isn't fully broken down. Excess fiber fermentation increases gas.
• Fructans - Broccoli contains oligosaccharides called fructans that also escape digestion and get fermented.
• Sulforaphane - This beneficial antioxidant in broccoli can speed up gut bacterial fermentation.

Amounts of Broccoli That Cause Gas

Broccoli causes more gas issues when consumed in larger quantities. Eating overcooked broccoli may worsen gas as well, because the vegetable's cell walls break down more, allowing compounds to be fermented more easily.

Consuming broccoli that's raw or lightly cooked can reduce digestive problems. The firmer plant cell structures stay somewhat intact, slowing fermentation.

In general, aim for around 1-1.5 cups cooked broccoli per day as part of a vegetable-rich diet. Avoid sudden large servings of 2 cups or more if you're prone to gas.

Tips to Reduce Gas from Broccoli

Some simple preparation tricks and lifestyle tips can help minimize gas and bloating issues after eating broccoli:

1. Cook Thoroughly But Not Too Long

Cooking broccoli thoroughly helps break down the fibrous cell walls and softens indigestible sugars. But don't overcook it into mush, as this makes more sugars accessible for fermentation.

Steam, boil, or sauté broccoli so it's tender but still retains some crunch. This strikes the right balance for digestion.

2. Chew Your Food Well

Chewing broccoli pieces very thoroughly allows digestive enzymes better access to help break down compounds. Set your utensil down between bites and chew each mouthful 20-30 times.

3. Add Spices and Herbs

Ginger, turmeric, oregano, thyme and other spices contain compounds that can reduce gas. Sprinkle them generously on broccoli before cooking for extra relief.

4. Soak Raw Broccoli

Soaking raw broccoli florets in warm water for 5-10 minutes before eating can help wash away some of the fermentable sugars.

5. Drink More Water

Staying hydrated dilutes compounds in your gut, lessening gas issues. Aim for the daily recommended intake of water based on your age, gender, activity level, and climate.

6. Limit Portion Sizes

Keep serving sizes reasonable to avoid overwhelming your digestive system. One cup cooked or 1.5 cups raw broccoli is often well tolerated.

7. Take Digestive Enzymes

Over-the-counter enzyme supplements like alpha-galactosidase, lactase, and amylase can improve breakdown of sugars in broccoli that cause gas.

8. Get More Fiber Gradually

If your diet is low in fiber, boost your intake slowly over several weeks. This gives your gut time to adjust and start properly fermenting extra fiber.

Are There Ways to Prevent Gas Altogether?

If you find broccoli consistently causes uncomfortable bloating and gas no matter what preventive steps you take, a few more options may help provide relief:

Try Digestive Enzyme Supplements

Digestive enzyme supplements like Beano contain alpha-galactosidase, an enzyme that helps break down the RFOs and fructans in broccoli before they can be fermented in your colon.

Take enzymes shortly before eating broccoli or other gas-producing foods. They can significantly reduce gas, pain, and bloating for some people.

Limit Other High FODMAP Foods

The FODMAP diet minimizes short-chain carbohydrates that can trigger IBS symptoms like gas. Besides broccoli, high FODMAP foods include garlic, onions, beans, dairy, and fruits like apples and pears.

Cutting back on other gas-producing foods may help reduce flatulence issues even if you eat broccoli.

Avoid Eating Raw Broccoli

Raw broccoli contains higher concentrations of RFOs and other fermentable compounds. Lightly cooking broccoli helps break down these sugars.

Steaming, sautéing, or boiling broccoli until just tender can make it easier to digest. Some people even find roasted broccoli less gassy.

Consider Activated Charcoal

Activated charcoal absorbs intestinal gas to help relieve bloating and flatulence. However, it also absorbs nutrients, so don't take it routinely. Use charcoal supplements only occasionally when needed.

When to See a Doctor

Occasional gas and bloating after eating broccoli is normal. But if it becomes severe and disruptive to your daily life, consult your doctor.

See a physician if you experience:

• Excessive belching, burping, or flatulence after meals
• Abdominal bloating and distension
• Abdominal pain or cramping
• Diarrhea or constipation
• Nausea
• Unintended weight loss

Your doctor can check for underlying conditions like lactose intolerance, IBS, SIBO, or other intolerances or malabsorption issues contributing to constant gas.

Other Foods That Commonly Cause Gas

Broccoli isn't the only culprit when it comes to gas and bloating. Many nutritious foods can lead to tummy troubles for some people. Common gas-producing foods include:

Legumes

Beans, lentils, split peas and other legumes contain high amounts of RFOs and fiber. Soaking and sprouting legumes can help reduce gas effects.

Onions

Onions contain fructans as well as FOSs (fructo-oligosaccharides) that can cause bloating. Cooking onions thoroughly or avoiding raw onions may help.

Garlic

Like onions, garlic contains inulin and FOSs that can lead to gas and abdominal discomfort when eaten in large amounts.

Apples

Apples are fairly high in fructose compared to other fruits, and fructose is often poorly absorbed, fermenting in the colon. Some find green apples cause less issues.

Dairy

Lactose in dairy foods is not properly digested by many adults, leading to gas issues. Aged cheeses tend to be lower in lactose than milk or soft cheeses.

Fruit Juice

Excess fructose from juices if left unabsorbed can ferment in the gut. Limit juice portions to 4-6 oz, or choose whole fruits instead for the fiber.

Carbonated Drinks

The carbonation in fizzy beverages like soda leads to swallowed air, which gets trapped as gas in the digestive system.

The Bottom Line

Like other cruciferous vegetables, broccoli contains sugars and fibers that can be hard to digest, leading to gas and bloating. Preparation techniques like chopping finely, cooking thoroughly and chewing well can allow you to enjoy broccoli while minimizing excess gas.

If broccoli gives you uncomfortable symptoms, try eliminating other gas-producing foods and take digestive enzymes or activated charcoal supplements as needed. Work with a doctor or dietitian if you have ongoing troubles with gas and bloating.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.