The undisputed champion of bloating and digestive discomfort, this ultra-popular vegetable puts our microbiota to the test. Find out what this raw vegetable is to consume in moderation if you want to keep a flat stomach this summer.
Carrot, cucumber, tomato… In hot weather, mixed salads are the queens of our plates. Light, refreshing and full of vitamins, raw vegetables can however be difficult to digest and make your stomach bloat. Indeed, the body struggles to digest vegetables when they are raw. Thus: raw vegetables bloat. One in particular should be monitored more than the others if you have a sensitive stomach, as demonstrated by a study published in the journal Nutrients.
The Polish researchers, in charge of the study, confirm that this raw vegetable ferments very easily. For good reason, it contains a very specific sugar – raffinose – which our body is completely incapable of breaking down and digesting. Result: this sugar arrives intact in the large intestine. The bacteria found there feast on it and begin to nibble on it. It is this fermentation process that instantly produces a large amount of gas and creates a build-up of water. In addition, when raw, this vegetable has extremely hard fibers which, in addition to irritating the digestive tract, act like a blockage: they slow down the evacuation of gases, which causes the stomach to swell and causes an immediate feeling of discomfort.
This pro-bloating raw food to limit is none other than red cabbage. We particularly love it in salads or in summer bowls but, as beautiful as it is, it remains heavy for our intestines. If you really want red cabbage, several simple tips can help get around the problem. You can immerse the shredded cabbage for a minute in boiling water (this is called “blanching the vegetable”) or leave it to macerate for 2 hours in salt and lemon juice to soften its fibers and eliminate some of its tough sugars.
You can also add digestion-friendly spices to the vinaigrette, such as cumin, fennel, ginger or rosemary (a powerful protector of the liver and digestive system). This helps relax the intestinal muscles and limit gas. And, in times of sensitivity, replace the cabbage with water-filled and more tender vegetables, such as seeded cucumber, grated zucchini or lamb’s lettuce, to have a fresh and completely painless meal.
The study indisputably confirms that a diet low in fermentable sugars allows a significant and rapid reduction in bloating, abdominal pain and gas. The researchers explain that this does not mean demonizing or definitively banning raw vegetables for life. Red cabbage is excellent for health and the microbiota. You just have to exercise moderation.
