Both broccoli and cauliflower are immensely healthy foods that are low in calories and fat, and high in fiber.
However, nothing is perfect!
One big drawback to these healthful vegetables is that they cause a somewhat embarrassing problem – GAS!
Broccoli and cauliflower belong to a group of vegetables known as cruciferous vegetables which are all characterized as being gassy.
Other members of the group include Bok Choy, arugula, Brussel sprouts, and Cabbage.
The culprit in these vegetables that cause excessive gas is the incredibly high amounts of fiber found in their makeup.
Fiber is a type of carbohydrate that our bodies have difficulty digesting.
Unlike other types of carbohydrates in our diet, they contain a compound called raffinose that is not digestible by our gastrointestinal tract.
In the large intestine, healthy bacteria aid in the breakdown of raffinose, and this process produces large amounts of gas!
After food is broken down by the bacteria in the large intestine, hydrogen and carbon dioxide are produced, releasing gases.
No two individuals are the same.
While one person may produce gas and bloating after eating certain foods, another may not experience the same.
Although bloating is normally a natural response, it can also indicate functional gastrointestinal problems, including diarrhea, constipation, and dysbiosis, a problem with intestinal bacteria resulting from an imbalance.
In exchange for a nutritious vegetable that’s beneficial to your health, a little bit of gas may be worth it if your symptoms can be managed.
Both broccoli and cauliflower contain few calories and fat, making them an ideal weight-loss food.
In addition to slowing the release of carbohydrates into the bloodstream, fiber can also help keep you full after meals.
Following are the benefits of a high fiber diet.
- Helps in having regular bowel movements and maintaining bowel health
- Assists in weight loss
- Aids in controlling blood sugar
- Assists in lowering cholesterol levels
Similarly, indole-3-carbinol, a chemical found in cauliflower, has been shown to boost the immune system and may help to prevent cancer.
In addition, both broccoli and cauliflower are good sources of vitamins and minerals, including vitamins C and K.
Broccoli and cauliflower also contain antioxidants and phytochemicals; naturally occurring chemicals that have been shown to have a variety of health benefits.
For example, sulforaphane, a chemical found in broccoli, has been shown to protect cells from damage and may help to prevent cancer.
Why Do Broccoli And Cauliflower Make Me Fart?
Broccoli and cauliflower are two of the healthiest vegetables you can eat, but they also happen to be among the most notorious gas producers.
This is because they contain a type of carbohydrate called raffinose.
Raffinose is made up of three sugar molecules: glucose, fructose, and galactose.
Humans lack the enzyme needed to break down galactose, so it passes through the digestive system untouched.
When gut bacteria ferment undigested carbohydrates like raffinose, they produce carbon dioxide, hydrogen, and methane – all of which can lead to flatulence.
In addition, broccoli and cauliflower are also high in fiber, which can further contribute to gas production.
So if you’re looking to cut down on farting, you might want to limit your intake of these healthy greens.
Farting is the release of gas from the stomach through the nose and mouth.
Farts are caused by different things like eating, drinking, smoking, and exercising.
When these things work together, they make a person fart.
Eating and drinking create farts because they push air into the stomach.
Smoking may cause a person to fart more because it relaxes the anal sphincter.
Exercise can also result in increased flatulence due to the production of hydrogen sulfide.
This gas is produced when the body breaks down food for energy, and then expelled through your butt, coming out as a fart!
How Do You Make Broccoli And Cauliflower Less Gassy?
One of the best ways to reduce the amount of gas produced by broccoli and cauliflower is to cook them by steaming.
This helps to preserve many of the nutrients that are found in these vegetables, while also helping to break down some of the complex carbohydrates that can cause gas.
Another helpful tip is to add a small amount of acid to the cooking water.
This can be done by adding a bit of lemon juice or vinegar.
The acid helps to break down the tough fibers in the vegetables, making them easier to digest.
Finally, it is important to remember that everyone’s digestive system is different, so what works for one person may not work for another.
If you find that you are still experiencing a lot of gas after making these modifications, it may be helpful to speak with a doctor or nutritionist to find out other possible options.
There are a few different ways to reduce bloating and gas scientifically.
first, try to avoid foods that are known to cause gas and bloating.
These include things like beans, legumes, cruciferous vegetables, and dairy products.
You might also want to limit your intake of artificial sweeteners, which can cause gas and bloat in some people.
If you are prone to gas and bloating, you might want to take an over-the-counter digestive enzyme supplement before meals.
This can help your body break down food more effectively and reduce gas and bloating.
Finally, make sure you are getting enough fiber in your diet.
Fiber helps to keep things moving through your digestive system and can minimize gas and bloating.
If you are struggling with gas and bloating, talk to your doctor about other ways to reduce these symptoms.
How Do You Get Rid Of Gas From Broccoli?
Alpha-galactosidase, an enzyme responsible for breaking down raffinose, is not produced by the human body, however, prescription medication can be taken to help break it down.
Beano is a dietary supplement that contains beta-galactosidase, which can be taken before consuming food containing cruciferous vegetables.
In the meantime, if you wish to avoid the pharmacy, you can take steps to prevent broccoli gas by simply focusing on your diet.
It is also recommended that you don’t eat a lot of broccoli at one sitting, and fully chew your food before you swallow it so that it can be broken down before digestion.
If you cook broccoli beforehand, your body will have an easier time breaking it down.
However, cooking will result in the loss of some of the valuable phytonutrients that are found in the plant.
Microwaving and steaming resulted in only minor losses and in some cases, even an increase in flavonoids, depending on how the vegetable is prepared. Boiling led to a “significant loss” of flavonoids.
Passing gas is a totally natural and healthy part of life – in fact, everyone does it!
The average person passes gas around 14 times a day.
While it might not be the most pleasant experience, passing gas is actually a good thing, albeit a little embarrassing for some people.
It helps to relieve pressure in the stomach and get rid of unwanted methane and carbon dioxide.
Although passing gas might not be the most glamorous thing in the world, it’s definitely a natural and healthy part of life.
So go ahead and let ‘er rip!
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.