Say goodbye to bloating with these gut-friendly vegetable swaps

If you have been avoiding the veg aisle because it leaves you feeling uncomfortable, it is time for a rethink.

Digestive distress doesn’t mean greens are off-limits; it often simply comes down to choosing the right types. Dr Joseph Salhab, a Florida-based gastroenterologist, recently shed light on why certain vegetables trigger issues and how to eat them safely.

He explains, “Many people avoid vegetables because they associate them with gas, bloating, and abdominal discomfort. But, you don’t need to avoid vegetables - you just need to choose the right vegetables in the right portions.”

The true culprit is often a group of fermentable carbohydrates known as FODMAPs. These sugars aren't absorbed well by the small intestine.

Dr Salhab notes: “Feeling bloated, gassy, or uncomfortable after eating can actually be due to something called FODMAPs.

"These are certain carbohydrates present in food that your gut really doesn't digest well, and instead of getting absorbed, they get fermented by gut bacteria and this creates gas, pressure, and even nerve pain in people with sensitive guts.”

Fortunately, you can still reap the rewards of fibre and antioxidants. “The good news is that there are foods that are much lower in FODMAPs than others.

"They tend to be more bloat friendly,” says Dr Salhab. To keep your stomach settled, focus on these gut-friendly options:

• Carrots
• Celery
• Cucumber
• Green beans
• Baby spinach
• Zucchini (Courgette)
• Sweet potato

By opting for these lower-fermentation choices, you can nourish your body without the unpleasant side effects.

Note to readers: This article is meant for informational purposes only and should not replace professional medical advice. Always consult your physician with any health-related questions.