Reviewed by nutritionist Karen Ansel, MS, RDN
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Key points
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Raw vegetables are rich in fiber, vitamins, minerals and antioxidants to support bowel health.
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Some people with sensitive digestive systems may be more comfortable to eat cooked vegetables.
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All vegetables are equally healthy as long as they do not cause discomfort.
Nutrition of his intestines The right mixture of foods and nutrients is crucial for helping him or her functioning at the best. Which raises the question: Does it help too much raw vegetables – or injury – bowel health? Given that less than 10% of us consume enough vegetables to get started, we decided it was time to settle the debate. So, we ask the health experts.
You may be surprised to learn that the answer is not the same for everyone. “Eating a large amount of raw vegetables is not bad,” says Kara Hochreter, MS, RDN, LD. “In fact, this can be a great way to enhance the intake of fiber, antioxidants and key trace elements. However, for those with poor digestive function and/or existing bowel conditions, too many raw vegetables can cause or exacerbate the symptoms and even disrupt nutrients.”
Let’s explore how raw vegetables affect your gut health and learn if yours can benefit from fast steam.
The lightey of raw vegetables
They encourage a healthy microbiome
Fiber is key to gut health. However, few of us receive the recommended 25 to 38 grams of fiber that we need every day. Adding more vegetables, whether they are raw or cooked, makes a double obligation, helping to close this gap and maintain a healthy intestine. How do fiber in raw vegetables work their magic on your gut? After eating, say, crispy, sliced red pepper, its fiber travels to your intestine. When he gets there, he is fermented by your good bowel bacteria. This process produces useful compounds called short -chain fatty acids, which help to keep your intestinal mucosa strong and healthy.
They contain compounds that keep your gut
Raw vegetables are also rich in phytochemicals, which offer some quite stellar benefits to gut health. These compounds act as antioxidants that help protect your intestine – and the rest of your body – from inflammation. This, along with the abundant vitamins and minerals in raw vegetables, provides the trifact from bowel protection.
They can prevent constipation
Whole grains are not the only foods that provide the fiber you need to stay regular. Raw vegetables are a delicious way to load the fiber to keep things moving. Plus, it’s rich in water, which helps you keep your care soft and easy to pass. Cucumbers, lettuce, celery and tomatoes are loaded with liquids.
The disadvantages of raw vegetables
They can be difficult to grind some people
On the reverse side, eating many raw vegetables is not for everyone. This is especially true for people with basic bowel conditions, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). “When raw vegetables are eaten in large quantities, they can be more difficult to destroy due to their firm texture and large volume, which can lead to bloating or gas,” says health-nutritionist Jesse Wong, M.acc., RDN, LD.
Not that raw vegetables are harmful to people with these conditions. This may simply require more intestinal effort to absorb them. If you have IBS or IBD, cooking your vegetables can help, says Wong. “Essentially, cooking breaks down the fibers and cell walls, which makes vegetables easier to chew, absorb and absorb, especially for those with sensitive digestion,” she explains.
They can enlarge the abdomen and gas
If you have IBS or are sensitive to certain breathable carbohydrates, known as fodmap (short for fermentable oligosaccharides, disaaccharides, monosaccharides and polio), some raw vegetables can make you soda and inflated. “Cruciferous vegetables, such as broccoli, cauliflower, cabbage and cabbage, can be problematic due to their sulfur compounds and high fermentation,” says Hochrediter. “Onions and garlic are also common culprits, especially for those with IBS or FODMAP sensitivity.” This does not mean that you should avoid all raw vegetables, only those that cause discomfort.
They may reduce the absorption of certain nutrients
Some vegetables, which are often eaten raw, such as leaf foliage such as spinach and green beets, are rich in calcium binding compounds called oxalates. Oxalates are not only problematic for calcium absorption. They can increase the risk of kidney stones in some people who are predisposed to this condition. While cooking these leafy green will not remove all their oxalates, it can reduce some of them. But if you love leafy lettuce, stick to low oxalate greenery like cabbage or lettuce from Romanian.
Does cooking get rid of nutrients?
“While cooking can reduce some sensitive to heat, water -soluble vitamins such as vitamin C and folate, this can also improve the bioavailability of certain nutrients, such as beta carotene in carrots and lycopene in tomatoes, facilitating the body to absorb after cooking,” says Wong.
Hochreiter points out that cooking vegetables can offer advantages for people with digestive problems. “Cooking helps to break down healthy fibers and can even reduce fermented compounds, which makes vegetables easier to absorb and less likely to cause symptoms,” she says.
The way you cook your vegetables can also affect their nutritional value. One study found that the amount of certain minerals in cooked eggplant, potatoes and zucchini varies greatly depending on how they are cooked. For example, both the suffocation and the microwave reduction of the minerals in the potatoes, but the zucchini minerals were largely unchanged, whether they were raw or cooked. And the minerals in the eggplant are actually increasing after a grill or microwave.
Home Message? There is not necessarily the best way to cook vegetables to maximize the absorption of your nutrients, as this may vary depending on many factors. Instead, Wong recommends this simple thumb rule when cooking vegetables: “Use gentle cooking methods such as burning, baking or minimal water. While some losses of nutrients are inevitable, boiled vegetables remain highly nutritious.”
Tips for enjoying vegetables for gut health
All vegetables can be a bonus for your bowel, whether they are raw or cooked. To embrace more vegetables in the routine of bowel health, try these tips from Wong and Hochreiter:
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Think slowly and stable: If you increase the intake of vegetables, do it gradually to give your bowel time to adapt to their fiber.
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Experiment with baking: Baking is one of the easiest ways to prepare delicious vegetables. This softens their difficult fibers, removes their natural sweetness and improves everything from granular bowls to breakfast fights.
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Mix them: Mixing vegetables into soups, stews, sauces or cocktails is another simple way to sneak into additional nutrients, while facilitating the absorption of their fiber.
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Switch them: Combine raw and cooked vegetables in your dishes for a full spectrum of nutrients and different types of fiber. Throw roasted peppers in a leaf green salad or top roasted potato with a fiery salsa of tomatoes.
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Don’t forget healthy fats: Cooking vegetables with olive oil or the pairing of raw vegetables with avocado or tachines based on tachines can improve the absorption of vitamins A, D, E and K, which all require fat for absorption.
Our expert takes
If you are worried that eating too many raw vegetables hurts your bowel health, you can probably relax. Raw vegetables are rich in fiber, vitamins, minerals and antioxidants shown to support bowel health. However, if you have a sensitive digestive system or live with IBD or IBS, you may find that stewed or roasted vegetables agree with your gut better. These cooking methods can help soften their fibers for a more convenient experience of vegetables. After all, almost all of us could take advantage of eating more vegetables, whether they are raw or cooked. So, choose what feels best for you and eat!
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