Fewer Greens and Better Digestion

Some of my blog readers ask me why is that I have so few greens. Here is the answer.

Got digestive problems? Take it easy on the veggies.

by Chris Kresser

A couple weeks ago Chris Kresser wrote an article called FODMAPS: Could Common Foods be Harming Your Digestive Health? He described how certain classes of foods, known as FODMAPs, are poorly digested in certain people and can lead to gas, bloating, pain and changes in stool frequency and consistency. Studies have shown that conditions like Irritable Bowel Syndrome (IBS) are associated with FODMAP intolerance, and that a low-FODMAP diet offers relief in a substantial percentage of people with IBS.
Today I’ve got another tip for those of you with digestive issues, including IBS, constipation, diarrhea and acid reflux: eat fewer vegetables.
Vegetables (as well as some fruits) are often high in insoluble fiber. While soluble fiber can be soothing for the gut, consuming large amounts of insoluble fiber when your gut is inflamed is a little bit like rubbing a wire brush against an open wound. Ouch.
Vegetables that are high in insoluble fiber include:

• Greens (spinach, lettuce, kale, mesclun, collards, arugula, watercress, etc.)
• Whole peas, snow peas, snap peas, pea pods
• Green beans
• Kernel corn
• Bell peppers
• Eggplant
• Celery
• Onions, shallots, leeks, scallions, garlic
• Cabbage, bok choy, Brussels sprouts
• Broccoli
• Cauliflower

The vegetables that are high in soluble fiber, but lower in insoluble fiber (and thus tend to be safer for those with gut issues) include:

 The above veggies are: carrots and parsnips.

• Carrots
• Winter squash
• Summer squash (especially peeled)
• Starchy tubers (yams, sweet potatoes, potatoes)
• Turnips
• Rutabagas
• Parsnips
• Beets
• Plantains
• Taro

That is why in most of my dishes/meals, you will see more of the soluble fiber veggies. I have a problem with IBS and cutting out most of the greens has helped me a lot.  The fact is, yellow vegetables provide more health benefits than green.Spaghetti squash provides vitamin A and fiber, while yellow bell peppers contain vitamin C. The Harvard School of Public Health notes that corn and yellow summer squash hold lutein and zeaxanthin, which are pigments that fight free radicals that can damage your eyes.