Vegetables
Fresh and cooked vegetables offer vital nutrients, but preparation methods can impact their digestion. Learn about optimal choices and cooking techniques.
Last updated
Fresh and cooked vegetables offer vital nutrients, but preparation methods can impact their digestion. Learn about optimal choices and cooking techniques.
Last updated
Most vegetables are healthy when eaten fresh or cooked properly. However, canned, fried, or processed vegetables lose their nutritional value or contain unhealthy additives. Some vegetables offer specific health benefits, like leafy greens and cruciferous vegetables, which are rich in vitamins and disease-fighting compounds. Others may have drawbacks for certain people, such as containing antinutrients, being genetically modified, or causing digestive issues. While vegetables are generally good for you, it is important to consider how they're prepared and any individual sensitivities when including them in your diet.
Cooking vegetables provides several important benefits. First, the cooking process breaks down vegetables' tough cell walls, making them both easier to digest and their nutrients more accessible to our bodies. Heat also neutralizes certain compounds called antinutrients, such as oxalates, lectins, and phytates, that can block nutrient absorption. Using gentle cooking methods like steaming, roasting, or sautéing helps preserve vegetables' nutritional value while minimizing nutrient loss.
This list prioritizes foods that are easiest to digest, most nutrient dense and least toxic. There will be factors that are unique to each person. Adjust slowly and experiment to understand which foods are best for you.
Cucumbers (raw): promote hydration and are high in potassium, phosphorus, vitamin K1 and fiber. They are also contain antioxidants like flavonoids and lignans. Cucumbers are excellent for gut health when fermented into pickles by increasing their probiotic content.
Carrots (raw/cooked): are a good source of carotenoids, potassium, calcium, phosphorus, vitamin C, vitamin K1, antioxidants, and selenium. Carrots are low in antinutrients, but high in fiber, so cooked carrots may be easier to digest for those with gut issues.
Radishes (raw): are high in vitamin C, folate, fiber, and calcium. They are low in toxins and more protected from pesticides than most vegetables since they grow underground.
Summer Squashes (cooked): are an excellent source of potassium, fiber, and carbs (if needed). Squash is low in toxins other than the pesticides they are usually sprayed with, so be sure to wash them thoroughly.
Zucchini (raw/cooked): is a summer squash that tastes great raw or cooked, is high in potassium, phosphorus, and fiber. However, be aware of genetically modified zucchini, which is unfortunately common.
Dark Green Leafy Lettuce (raw): like arugula, escarole, and butterhead lettuce are high in potassium, carotenoids, vitamin K1, iron, and fiber. Try to buy organic lettuce whenever possible.
Asparagus (cooked): is high in vitamin K1, iron, thiamine, and riboflavin, and also has soluble fiber for healthy gut bacteria.
Broccoli (cooked): is high in vitamin C, fiber, phosphorus, calcium, folate, vitamin K1, carotenoids, and unique health-promoting compounds like glucobrassicin, which can be converted to diindolylmethane (DIM) in the body. Diindolylmethane has antiviral, anticancer, and antibacterial properties.
Cauliflower (cooked): is high in vitamin C, potassium, calcium, and fiber, and has a moderate amount of vitamin K1. It also contains sulforaphane, glucosinolates, and carotenoids.
Brussels Sprouts (cooked): are high in potassium, folate, vitamin C, calcium, fiber, and iron, have a low toxin load, and are easy to prepare.
Cabbage (cooked/fermented): is low in antinutrients but high in potassium, calcium, and vitamin K1. However, it is likely to be high in pesticides, so it is advisable to buy organic. As a cruciferous vegetable, it is best to limit raw cabbage consumption or try fermenting it, as in the case of sauerkraut and kimchi.
Collards greens (cooked): contain vitamins and minerals, including vitamin A, vitamin C, and calcium and also contain antioxidants.
Spinach (cooked): is extremely high in carotenoids, folate, vitamin C, calcium, iron, and vitamin K1 but is very high in oxalates so make sure to cook.
Kale (cooked): is high in beta-carotene, vitamin K1, vitamin C, lutein, and zeaxanthin, and contains a moderate amount of calcium. It also contains a potent anticarcinogen called sulforaphane, which works with glutathione to remove toxins from human cells. Similar to spinach, kale is high in oxalates, so should be cooked rather than consumed raw in salads.
Bok Choy (cooked/fermented): also known as Chinese cabbage, bok choy is rich in vitamins and minerals, including vitamin C, vitamin K, and calcium.
Bell Peppers (raw/cooked): are very high in vitamin C and contain lots of potassium, phosphorus, folate, lycopene, and carotene. However, dried or old peppers have a high risk of mold toxin contamination. Peppers are also part of the nightshade family so it is best to peel and remove seeds before eating.
Artichoke Hearts (cooked): are low in toxins other than some acids present in the raw plant and a very small amount of the toxin found in nightshades. If you know you are sensitive to nightshades, try to avoid artichokes.
Celery (raw/cooked): has a small amount of calcium, potassium, folate, beta-carotene, and sodium, a decent amount of fiber, and almost no calories. However, 13 different pesticides have been found when testing celery, so it is recommended to buy organic.
Tomatoes (cooked): are high in beta-carotene, lycopene, and folate, as well as phosphorus and potassium. However, they are fairly high in histamines, which may cause fatigue, hunger, or crankiness in some people after consumption.
Green beans (cooked): are high in calcium, iron, potassium, fiber, and carotenoids. They are fairly low in antinutrients and usually not GMO. They can cause digestive problems in some people due to their lectin content. They are harder on the gut if consumed raw.
Eggplants (cooked): are high in potassium, phosphorus, and fiber, but they are a nightshade vegetable high in lectins. Cooking eggplant thoroughly can help reduce the levels of lectins and make it safer to consume.
Garlic (cooked): is a high FODMAP food, which means it contains certain carbohydrates that can ferment in the digestive tract and cause gas and bloating. Some people may be more sensitive to the effects of garlic and may experience digestive issues when consuming it. Additionally, garlic contains compounds that can interfere with digestion and may cause inflammation in the gut.
Onions (cooked): red, spanish, yellow, shallots, leeks etc. are a high FODMAP food that can ferment in the digestive tract and cause gas and bloating. Onions can be used occasionally as a flavoring agent, but it is not recommended to consume them daily. Green onions and chives have a less pronounced effect.
Okra (cooked): contains lectins, which can be difficult to digest for some people. It is also a high-fiber food, so consuming large amounts may cause digestive discomfort or gas for some people.
Raw leafy greens & cruciferous vegetables: it is advisable to avoid eating these foods (eg. spinach, kale, broccoli, cauliflower etc.) raw because they can contain antinutrients and toxins, such as phytates and oxalates. These compounds can negatively affect thyroid function and overall digestion. Cooking these vegetables, particularly by steaming or boiling, can help reduce these harmful components, making them easier to digest and less likely to cause gas, bloating, or other issues. Additionally, raw forms of these vegetables may bind minerals. By cooking these vegetables, you can improve their nutritional value and reduce potential digestive discomfort.
Canned vegetables: are usually contaminated with bisphenol A (BPA) from the canning process and are often high in histamines. BPA is used to make plastics and exhibits hormone-like properties in the body. Additionally, preservatives and other additives are often mixed with canned vegetables to increase their shelf life, while heating them to high temperatures lowers their nutrient content. If fresh vegetables are not an option, it is better to opt for frozen vegetables, which are typically frozen at the peak of freshness.
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