7 Vegetables That Are Bad for Your Gut (#2 Will Surprise You!)

7 min readJun 11, 2020

The human gut has over 100 trillion bacteria living in it. Certain lifestyle habits, foods, or environmental factors can ruin the balance of the gut flora (gut bacteria).

All fruits and vegetables do not offer an equal amount of similar nutrients. Some vegetables could be detrimental to your gut health.

So, while you should amp up your intake of whole and organic foods, some veggies you should consume in small quantities.

In this article, we explore 7 vegetables bad for your gut.

What is Gut Bacteria?

There are hundreds of different species of bacteria living in your gut. Some are friendly bacteria, others, not so much.

For the most part, your gut bacteria belong to one of the following four species (1, 2) of bacteria:

· Firmicutes

· Bacteroidetes

· Actinobacteria

· Proteobacteria

Now, each of these groups of bacteria requires a different set of nutrients. The friendly gut bacteria play an essential role in destroying the harmful gut bacteria and other pathogenic microorganisms that may reside in your gut.

Secondly, the friendly gut bacteria also produce necessary nutrients like vitamin K, folate, and short-chain fatty acids to keep your gut healthy. (3)

The imbalance of bacteria in your gut happens when the harmful bacteria outnumber the friendly bacteria. We refer to this imbalance as dysbiosis. (4, 5)

The imbalance can result in further complications such as insulin resistance, weight gain, inflammatory bowel disease (IBD), and colorectal cancer.

As a result, it is important to have a healthy diversity of friendly gut bacteria in your body.

Here are 7 vegetables bad for your gut that you should only eat in moderate quantities.

7 Vegetables Bad for Your Gut — Consume Moderately!

Let’s jump right in!

1. Cabbage

Cabbage, a cruciferous vegetable, is high in fiber, which makes it hard to digest. It contains about 5.8 grams of fiber per 1 cup serving. The insoluble fiber content of cabbage accelerates the movement of waste in the digestive tract.

So, if you eat too much fiber, you may develop symptoms of diarrhea. High consumption of cabbage can also block your intestines. (6)

Moreover, those who are undergoing cancer treatment must avoid eating cabbage altogether. Chemotherapy can often cause diarrhea in some patients, and eating cabbage can worsen the illness.

Our advice is to consult a physician about the consumption of cabbage if you are taking any kind of medical treatment.

Tip: Cooked cabbage is easier on your digestive tract than raw cabbage. So, if you eat a lot of cabbage, make a habit of cooking it first.

2. Broccoli

Many of you would feign surprise that a superfood like broccoli is on our “vegetables bad for your gut” list.

Don’t get us wrong; broccoli has plenty of health benefits. It helps prevent cancer, reduces cholesterol levels, and boosts eye health. (7)

But, too much broccoli is bad for your digestive tract.

If you have low metabolism and poor digestion or are suffering from a digestive condition such as irritable bowel syndrome (IBS), a cruciferous vegetable like broccoli could amplify your gut issues.

Frequent consumption of broccoli can cause constipation, bloating, and stomach pain in individuals with gut issues. This is primarily due to the high fiber content of broccoli.

Like cabbage, you should steam or cook your broccoli and eat small portions of it.

3. Onions

Almost every meal we eat has a good portion of chopped or diced onions in it. It adds great flavor to the food and makes your immune system stronger.

Yet, onion could be a little tough on your gut. Onion is difficult to break down, which is why it causes gas in a lot of individuals. Moreover, if you pair onion with garlic, you are in for a lot of gut troubles.

Eating raw onions can cause painful cramps and gas. For a sensitive digestive tract, cooked onions could also trigger bloating and constipation.

On the other hand, onions are rich in fiber and prebiotics, so for some individuals, they may not cause digestive problems.

4. Brussel Sprouts

Brussel sprouts have high fructan content, which is bad for your gut.

Fructans are naturally occurring carbohydrates present in various fruits, vegetables, and legumes. People who are intolerant to fructans may experience bloating, gas, belching, constipation, and diarrhea. (8)

Individuals with a sensitive digestive system have difficulty digesting fructans. The gut bacteria ferment fructans after consumption, which causes severe abdominal discomfort.

Many people with fructan intolerance completely eliminate Brussel sprouts from their diet. Those who are not as intolerant but only develop minor discomfort after the consumption of Brussel sprouts prefer to eat them in smaller portions.

5. Artichoke

Artichoke may be a people favorite, but it’s definitely not a gut favorite, especially for people with a problematic digestive tract.

Artichoke has a rich flavor profile, which is why you see it everywhere, from salads to pizza toppings.

However, artichoke contains a high amount of fructan and fructose, both of which can cause digestive issues. (9)

In some individuals, artichoke can cause gas, diarrhea, and stomach ache. It can also cause allergic reactions in individuals who are allergic to plants like daisies, marigolds, and other similar species.

So, if you have a frequent and severe case of bloating and consumption, we suggest that you avoid eating artichokes for some time.

6. Kale

Kale is another superfood that most people include in their diet for a healthier meal.

Kale products have become increasingly popular in the last few years due to their health benefits. However, similar to cabbage and broccoli, kale is a cruciferous vegetable.

It contains high levels of raffinose — an indigestible sugar that is bad for your gut. It can cause abdominal discomfort, bloating, flatulence, belching, constipation, and diarrhea. (9)

The indigestible sugars make kale another vegetable bad for your gut.

Many people who consume kale in large quantities complain of abdominal discomfort. Those with digestive conditions such as IBS could risk worsening of symptoms and more frequent episodes of diarrhea if they keep eating large portions of kale.

7. Asparagus

A lot like artichoke, asparagus has high levels of fructose.

Asparagus also has large quantities of gut-inflaming fructans, which makes it one of the worst vegetables for your gut.

Like kale and artichoke, you should avoid eating large portions of asparagus if you have a pre-existing digestive condition like IBS.

Asparagus can cause gas and an unpleasant smell in your urine.

Tips to Improve Gut Health

Factors like diet, lifestyle, environmental elements, sleep, stress, alcohol and caffeine consumption, and levels of physical activity can negatively impact your gut health and cause constipation, diarrhea, belching, and bloating.

On the other hand, regular physical activity, low stress levels, and a healthy diet can boost gut health and strengthen your immune system.

Remember, healthy gut flora is essential for physical and mental health.

If you have developed digestive problems from consuming large portions of any of the vegetables listed above, the following are a few ways you can improve your gut health.

Have Quality Sleep

Every adult should sleep for at least eight hours every night.

To achieve good sleep, you may want to cut down your caffeine intake a good few hours before your bedtime. Try to go to bed at a fixed time each day to develop a routine.

Sleep efficiency directly affects gut health, which is why you must improve your sleeping habits for a healthy digestive tract. (11)

Consume Foods Rich in Probiotics

Foods rich in probiotics are healthy for your gut. They improve your digestive health and maintain the balance of friendly and harmful gut flora. (12)

Fermented foods such as kimchi, tempeh, kefir, and yogurt are all good sources of probiotics. If that’s not enough, you can get started on probiotic supplements to maintain digestive health.

Reduce Stress and Exercise

Stress and lack of physical activity can cause digestive issues, too.

Regular exercise, meditation, and reduction in stress levels may help you maintain good digestive health.

If your heightened stress levels frequently affect your gut and overall health, you should consider consulting a psychologist because increased stress levels affect gut health. (13)

Takeaway

Your gut bacteria play a very important role in maintaining a healthy immune system and ensuring physical as well as mental health.

An imbalance between the friendly and harmful bacteria in your gut can result in digestive issues that may give way to more complex health problems.

We hope this article was an informative guide about vegetables bad for your gut and how you can combat the negative effects by consuming foods rich in probiotics, having an ample sleep, and doing regular exercise.