Salads are often seen as the gold standard of healthy eating—packed with fibre, vitamins, minerals, antioxidants, and water. But for some people, eating raw veggies can actually cause bloating, gas, or discomfort. A gastroenterologist explains why your body may react this way and how to enjoy salads without upsetting your stomach.
1. Raw Fibre Can Be Hard to Digest
While fibre is essential for gut health, raw vegetables contain insoluble fibre, which can be tough on sensitive digestive systems. This often leads to bloating or cramping, especially in people with irritable bowel syndrome (IBS).
2. Individual Sensitivities Matter
Not all guts are the same. For some, cruciferous veggies like broccoli, cauliflower, and cabbage trigger gas, while for others, it may be onions or bell peppers. It’s about knowing your body’s limits rather than avoiding salads entirely.
3. Cooking Makes Veggies Easier on the Gut
Steaming, sautéing, or roasting vegetables breaks down tough fibres and reduces compounds that cause gas. A lightly cooked version of your favourite salad can be just as nutritious and far gentler on digestion.
4. Portion Size Plays a Role
A large raw salad eaten too quickly can overwhelm the digestive system. Smaller portions, combined with cooked foods or proteins, are easier to handle and still deliver nutritional benefits.
5. Simple Fixes Can Help
Chewing thoroughly, adding gut-friendly dressings (like yogurt-based ones), or pairing raw veggies with cooked grains can ease digestion. For those with chronic sensitivity, a low-FODMAP diet under medical supervision may help identify triggers.
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The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
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