Worst IBS Trigger Foods: What to Eat Instead
Learn which foods to avoid with IBS and discover gut-friendly alternatives that won't trigger flare-ups.
12. Cruciferous vegetables
Broccoli, cauliflower, cabbage, kale, and Brussels sprouts are known for being nutritious, but they all tend to cause gas and bloating, especially when consumed raw. Cruciferous vegetables are high in sulfur and produce smelly hydrogen sulfide when broken down in the colon. They also contain a compound called raffinose, which humans cannot break down, so it passes through the stomach and small intestine undigested. When raffinose enters the colon, the organ works harder to break it down, leading to bloating and gas. Massage kale with seasoning or oil before consuming, or cook your brassicas by steaming or roasting.
Alternatively, try a little fermented kimchi or sauerkraut or opt for lower FODMAP cruciferous veggies such as turnips or radishes.
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