Bloating is a common digestive issue that can leave you feeling uncomfortable and sluggish. While vegetables are packed with essential nutrients and fiber, some can actually contribute to bloating due to their high fiber or gas-producing content. On the other hand, certain veggies can help ease bloating by promoting digestion and reducing water retention.
We spoke with Dr. Zeeshan Afzal, MD; dietitian Johanna Angman, and Lisa Richards, nutritionist & creator of The Candida Diet, to discover two of the best veggies that “help” bloating and two of the worst that could “harm” your digestive system. According to them, the best choices are cucumber and fennel, while the ones to steer clear of are beans/lentils and cabbage. Read on to learn more!
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Best: Cucumber
Water retention is one major cause of bloating in the stomach. Luckily, Richards and Angman say that cucumber is one great vegetable to help with the issue. “Cucumbers are rich in specific nutrients that help eliminate water retention, inflammation, and ultimately bloat,” Richards explains. “The amount of water they provide can also help prevent constipation as a result of poor hydration, and their fiber content promotes good gut health and bowel movements.” Additionally, she points out that this vegetable “contains a flavonoid called quercetin," which acts as an antioxidant in the body and “reduces swelling and inflammation, much of which is responsible for bloat.” Perfect! Cucumber salad, anyone?
Best: Fennel
Fennel is another great, lesser-known vegetable that can help fight chronic bloating. “The water contained in fennel can help push away intestinal gas,” Angman explains. “In addition, its seeds have chemicals such as anethole, fenchone, and estragole. The compounds allow the gas in the stomach to disintegrate by relaxing intestinal muscles. The result is a less bloated stomach.” This vegetable is common in Mediterranean recipes. It works great in salads or roasted as a side!
Worst: Beans & Lentils
Beans and lentils, though recognized for their protein and fiber content, can be culprits of stomach bloating and discomfort for some individuals. These legumes contain oligosaccharides, a type of carbohydrate that the human digestive system may struggle to break down completely.
"Beans and lentils contain high levels of soluble fiber and oligosaccharides, which can lead to increased gas production during digestion. This gas can cause bloating and discomfort," Afzal notes. He further adds that "the gas-producing effects of beans and lentils are widely recognized and have been studied in clinical settings."
Worst: Cabbage
Cabbage, a nutritious cruciferous vegetable, can be a source of stomach bloating and discomfort due to its composition. Like other cruciferous vegetables, cabbage contains FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), complex carbohydrates that may be challenging for some individuals to digest.
"Cabbage is rich in fiber and sulfur compounds. These can contribute to gas production and bloating when the cabbage is digested and fermented by gut bacteria," Afzal says.
He also highlights that "the gas-producing effects of cabbage are well-documented and are part of the broader knowledge of cruciferous vegetable digestion."
