Reviewed Diettian Karen Ansel, Ms, Rdn
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Nourishing your intestine a suitable mixture of food and nutrients is very important to help it act at best. Which raises the question – do you eat too many green vegetables to help or hurt your intestine health? Given that less than 10% of us consume enough vegetables to start, we decided it was time to resolve the debate. So, we have asked intestinal health experts.
You may be surprised to learn that the answer is not the same. “Eating a large amount of green vegetables is not bad by nature,” says Kara Hochreiter, MS, RDN, LD. “In fact, this can be a great way to increase the intake of fiber, antioxidants and major trace elements. However, for those who have poor digestive function and / or already existing intestinal conditions, too many green vegetables can cause or exacerbate symptoms and even damage the nutrient absorption.”
Let’s look at how green vegetables affect your intestinal health and whether you can be useful for fast steam.
Tops of raw vegetables
They promote healthy microbiome
The fiber is the key to intestinal health. However, few of us receive the recommended 25 to 38 grams of fibers that we need daily. Adding more vegetables, raw, or cooked is double, helping to eliminate this gap and maintain a healthy hose. How does the green vegetable fiber affect your magical intestine? After eating, say, crunchy, sliced red pepper pepper, its fiber travels to your intestines. When it gets there, it is fermented by your good hose bacteria. This process creates beneficial compounds called short chain fatty acid, which helps maintain your intestinal mucosa strong and healthy.
They contain compounds that support your intestines
Raw vegetables are also rich in phytochemicals, which offer some excellent intestinal health benefits. These compounds act as antioxidants that help protect your intestine and the rest of your body from inflammation. This, along with plenty of vitamins and minerals in green vegetables, provides a tripartite protection of intestinal support.
They can prevent constipation
Small grains are not the only foods that ensure the fiber you need to stay regularly. Raw vegetables are a delicious way to load into a fiber to move. In addition, they are rich in water, which helps keep your neck soft and easy to miss. Cucumbers, salads, celery and tomatoes are loaded with liquids.
Disadvantages of untreated vegetables:
For some people they may be difficult to digest
Flipside eating a lot of green vegetables not for everyone. This is especially true for people with major intestinal diseases such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). “When green vegetables are eaten in large quantities, they can be harder to break down due to a durable texture and high volume, which can cause bloating or gas,” says intestinal health nutritionist Jessie Wong, Mac, RDN, LD.
It is not the case that green vegetables are harmful to people with these conditions. It may take more effort to digest their intestines. If you have an IBS or IBD, you can make vegetables, says Wong. “Basically, cooking interrupts fibers and cell walls, making vegetables more chewing, digesting and absorbing, especially for those who are sensitive to digestive,” she explains.
Can increase bloating and gas
If you have IBS or you are sensitive to certain hard-to-carbohydrates known as fodmap (brief-fenched oligosaccharides, disaccharides, monosaccharides and polyols), some green vegetables can turn you into gaseous and bloated. “Crucified vegetables such as broccoli, cauliflower, cabbage and cabbage can be problematic due to their sulfur compounds and high fermentity,” says Hochreiter. “Onions and garlic are also common perpetrators, especially those who have IBS or fodmap sensitivity.” This does not mean that you have to avoid all the green vegetables, only those that cause discomfort.
They can reduce the absorption of certain nutrients
Some vegetables, which are often eaten raw, such as leafy greens, such as spinach and beetroot greens, are rich in calcium binding compounds called oxalates. Oxalates are not only problematic due to calcium absorption. For some people who are prone to this condition, they may increase the risk of kidney stones. Although these leafy greens will not remove all their oxalates, it can reduce some of them. But if you like leafy green salad, keep a little oxalate greens such as cabbage or Roman salad.
Does cooking vegetables get rid of nutrients?
“Although cooking can reduce some heat-sensitive, water-soluble vitamins such as vitamin C and folate, it can also increase certain nutrients such as beta-carotene, bioavailability in carrots and licopen in tomatoes, making it easier for the body to absorb after cooking,” says Wong.
Hochreiter emphasizes that cooking vegetables can provide advantages to people with digestive problems. “Cooking helps to break down solid fibers and even reduce fermentable compounds, making vegetables easier to digest and less prone to provoke symptoms,” she says.
The way you make your own vegetables can also affect the value of their diet. One study found that the amount of certain minerals in cooked eggplants, potatoes and zucchini was very different depending on how they were ready. For example, both steamed and microwave steamed have reduced potato mineral content, but zucchini minerals have almost unchanged whether they were green or cooked. And eggplant minerals actually increased under the grill baking or microwave.
Take-Home message? It is not necessarily the best way to cook vegetables to maximize the absorption of their nutrients as it may vary depending on several factors. Instead, Wong recommends this simple thumb rule when baking vegetables: “Use gentle cooking methods such as steaming, roasting or frying with minimal water. Although some nutrients are inevitable, cooked vegetables remain very nutritious.”
Tips for enjoying vegetables for bowel health
Any vegetable can be your hose bonus, whether green or ready. To include more vegetables in your intestinal health routine, try these Wong and Hochreiter tips.
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Think slowly and stable: If you increase the consumption of vegetables, do it gradually to give your intestine to adapt to their fiber.
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Experiment with roasting: Roasting is one of the easiest ways to prepare delicious vegetables. It softens their solid fibers, highlights natural sweetness and enhances everything – from grain bowls to breakfast scramble.
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Mix them: Another easy way to mix into soups, stews, sauces or cocktails is another easy way to hide extra nutrients while facilitating their fiber.
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Switch them to: Mix green and cooked vegetables in your dishes to get the full range of nutrients and various types of fiber. Put the roasted peppers into leafy green salad or pour a fried potato with a fiery tomato salsa.
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Don’t forget healthy fat: Cooking vegetables with olive oil or green vegetable pairs with avocado or tahini -based DIPS can improve vitamins A, D, E and K, which all require fat for absorption.
Our expert is taking
If you are worried that eating too much green vegetables is damaging your intestinal health, you can probably relax. Untreated vegetables are rich in fiber, vitamins, minerals and antioxidants, which, as shown, maintain intestinal health. However, if you have a sensitive digestive system or you live with IBD or IBS, you may notice that steamed or roasted vegetables are better at your intestine. These cooking techniques can help to soften their fibers to make it more convenient for vegetable eating experiences. After all, it can be useful for almost all of us to eat more vegetables, whether they are raw or cooked. So choose what you find best and eat!
Read the original article about Eatingwell