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Top 10 how to cook brussel sprouts to reduce gas You Need To Know

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Cook Brussels Sprouts So They’re Less Gassy | Livestrong.com

Fried brussels sprouts salad with quinoa, cranberries and nuts in white bowl, top view.

Use these expert tips to make Brussels sprouts less gassy — and then add the veggie to salads, stir-fries, roasts and more.

Yes, Brussels sprouts support your digestive health, but they can also cause GI symptoms, such as gas.

If that’s the case for you, you may find yourself avoiding them entirely — but you shouldn’t have to miss out on their health benefits and flavor.

Why Do Brussels Sprouts Cause Gas?

“Brussels sprouts contain a class of carbohydrates called fructans, which certain people, especially those with irritable bowel syndrome (IBS), have difficulty digesting,” says dietitian and recipe developer Tia Glover, RD. “This can lead to gas, bloating and general discomfort.”

One cup of cooked Brussels sprouts contains 4.1 grams of fiber, per the USDA, so it may trigger gas in some people. Adding too much fiber into your diet quickly can result in more gas, according to the Mayo Clinic.

Within that fiber exists a specific type of carbohydrate, called raffinose, that may be the culprit. “Our bodies can’t digest the raffinose in Brussels sprouts, and it’s instead fermented by bacteria in our colon, leading to the production of gas that our bodies must release,” says Christina Badaracco, MPH, RD.

“Gas is a normal sign of healthy digestion.”

Experiencing gas after eating Brussels sprouts can make them a little off-putting, but there are ways to reduce the unpleasant side effects. We asked registered dietitians for their top preparation and cooking tips that help make sprouts more tolerable — here’s what they recommend.

How to Cook Brussels Sprouts to Reduce Gas

1. Boil Them First

If you’re eager to make Brussels sprouts work for your gut, Brown recommends giving boiling a try. It’s easy, quick and effective if you want to break down the fiber in the veggie to reduce the chances of gas.

Roasting is a popular way to cook this veggie, but cooking Brussels sprouts in water before roasting them can help reduce their gassiness.

“To help break down the fibers that often cause gas, boil your Brussels sprouts first,” says Christa Brown, RDN, a dietitian and recipe creator. “The insoluble fiber that contributes to gassiness will be reduced in the cooking water,” adds Christianna Gozzi, RD, LD, a dietitian and chef-instructor with IBS.

After boiling them, rinse them with cold water to stop them from getting mushy, and then place them in the fridge to enjoy throughout the week.

Even if you plan on using another cooking method, such as air-frying, Brown recommends starting with Brussels sprouts that have been boiled for at least 5 minutes. This ensures they are thoroughly cooked.

2. Pair Them With Fresh Mint

What you cook Brussels sprouts with may make a difference in how you digest them. Peppermint, for example, can help alleviate gas and make painful gas easier to pass, according to Mount Sinai.

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“Sprinkling fresh mint leaves on top of roasted Brussels sprouts can offer some relief from the gas-inducing effects of this cruciferous vegetable,” Gozzi says.

“Some people find that mint reduces gassiness and gastric distress. It has a calming effect on the digestive tract that relieves the pressure from gassiness caused by the breakdown of Brussels sprouts.”

Tip

Badaracco also recommends cooking Brussels sprouts with fennel and ginger, which are known digestive aids.

3. Chop or Shred Them Into Smaller Pieces

Following a GI surgery, doctors often recommend chopping your food into very small bites and chewing thoroughly to make it more tolerable on your digestive tract. And this advice may be helpful if you get gas after eating Brussels sprouts.

“Cutting Brussels sprouts into smaller pieces gives your body a head start on digestion,” Gozzi says. “Digestion starts in the mouth and the less work your body has to do to digest these cruciferous vegetables, the better your chances for comfortable digestion and less gassiness.”

She recommends shredding Brussels sprouts and incorporating them into stir-fry recipes.

4. Eat Brussels Sprouts Cooked Instead of Raw

Eating your Brussels sprouts raw? That may be a contributor to gas.

“Cooking vegetables breaks down the cell wall of plants — this may make them easier to digest,” says Jeanette Kimszal, RDN, NLC, a dietitian and recipe creator. “Cooking Brussels sprouts may reduce the fiber, glucosinolates (sulfur-containing compounds) and fructans, making them more tolerable and potentially less likely to cause gas.”

Kimszal recommends putting down the raw veggies and trying cooking methods like boiling, blanching and roasting.

5. Try Fermented Brussels Sprouts

Fermented vegetables have long been associated with digestive benefits.

“Fermenting vegetables like Brussels sprouts relies on various types of good bacteria to convert carbohydrates like starch and sugar into alcohol or acid to preserve the food,” Badaracco says. “This can enhance the bioavailability of many nutrients, introduce new nutrients, reduce sugar content and increase digestibility.”

The fermentation process adds good bacteria, which can support digestive health, according to Harvard Health Publishing.

Eating Brussels Sprouts More Often May Help, Too

It may seem counterintuitive, but eating sprouts more often can help reduce the gassy aftermath. Dietitians suggest eating them in small amounts but enjoying them often to make gas less frequent.

“If you’re someone who doesn’t eat Brussels sprouts or other high-fiber foods often, you will likely experience episodes of gas,” Brown says. “Therefore, consider adding fiber-filled foods and vegetables to your diet slowly and in small amounts so that you give your body the chance to learn how to break down these fibers.”

Be sure to cook them thoroughly and eat them often. As your body gets used to digesting them, you will soon be able to enjoy Brussels sprouts in larger quantities without getting too much gas after.

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5 Ways to Cook Brussels Sprouts So They're Less Gassy

5 Ways to Cook Brussels Sprouts So They're Less Gassy

  • Author: livestrong.com

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  • Sumary: Dietitians explain how to cook Brussels sprouts to reduce the gas, including boiling them first, pairing them with mint, chopping or shredding them and more.

  • Matching Result: “To help break down the fibers that often cause gas, boil your Brussels sprouts first,” says Christa Brown, RDN, a dietitian and recipe creator.

  • Intro: 5 Ways to Cook Brussels Sprouts So They’re Less Gassy | Livestrong.com Use these expert tips to make Brussels sprouts less gassy — and then add the veggie to salads, stir-fries, roasts and more. In This Article Why Sprouts Cause Gas Cooking and Prep Tips Eat Sprouts More Often Yes, Brussels sprouts support your digestive health, but they can also cause GI symptoms, such as gas. If that’s the case for you, you may find yourself avoiding them entirely — but you shouldn’t have to miss out on their health benefits and flavor.Why Do Brussels Sprouts Cause Gas? “Brussels sprouts…
  • Source: https://www.livestrong.com/article/13772885-how-to-cook-brussels-sprouts-to-reduce-gas/

Attention, Brussels sprouts fans: Instructions on taming the ...

Attention, Brussels sprouts fans: Instructions on taming the …

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  • Sumary: Brussels sprouts may be one of the most loved and most hated vegetables. I’m in the love camp, but I’ve met a number of people who abhor them. And I’m proud to say I’ve won a number of those people over.

  • Matching Result: If you cut the Brussels sprouts in half, according to McGee, and cook them in a large quantity of boiling water, some of those potent …

  • Intro: Attention, Brussels sprouts fans: Instructions on taming the odiferous cruciferous orbs (recipe) by Marcelle Richards November 21, 2012 3:00 PM Brussels sprouts may be one of the most loved and most hated vegetables. I’m in the love camp, but I’ve met a number of people who abhor them. And I’m proud to say I’ve won a number of those people over. Brussels sprouts don’t differ much from any other vegetable in that they just need a little R-E-S-P-E-C-T. Here’s where they do differ. Do them wrong and they turn into cantankerous curmudgeons prepared to make a stink. Cruciferous veggies, including…
  • Source: https://isthmus.com/food-drink/cooking/attention-brussels-sprouts-fans-instructions-on-taming-the-odiferous-cruciferous-orbs-recipe/

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Enjoy Thanksgiving Sprouts Without The Stink - NPR

Enjoy Thanksgiving Sprouts Without The Stink – NPR

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  • Sumary: Atlanta-based food chemist and cookbook author Shirley Corriher explains why Brussels sprouts get so stinky, and how to prevent it from happening. She also shares the recipe for one of her family’s Thanksgiving traditions — scalloped oysters.

  • Matching Result: You can further reduce any unpleasant Thanksgiving Day odors, Corriher says, by precooking your sprouts a day ahead. Boil them for just under …

  • Intro: Enjoy Thanksgiving Sprouts Without The Stink Brussels sprouts — long relegated to the bottom of the culinary barrel alongside lima beans, liver and the occasional fruitcake — have enjoyed a renaissance in recent years. But there’s an enduring reason so many have wrinkled their noses at this Thanksgiving meal staple: They smell. Like broccoli, cauliflower and other cruciferous vegetables, Brussels sprouts are rich in hydrogen sulfide gas. When cooked, those stinky gases escape, offering a less-than-warm welcome to Thanksgiving meal guests. But it doesn’t have to be that way, food chemist and cookbook author Shirley Corriher tells All Things Considered…
  • Source: https://www.npr.org/2012/11/16/165265684/enjoy-thanksgiving-sprouts-without-the-stink

The Benefits of Brussels Sprouts (& How to Make Them Taste ...

The Benefits of Brussels Sprouts (& How to Make Them Taste …

  • Author: foodrevolution.org

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  • Sumary: What’s so great about Brussels sprouts? Discover the benefits of Brussels sprouts & the best ways to prepare them for flavor & nutrition.

  • Matching Result: Steamed: To steam Brussels sprouts without overcooking them, start by bringing an inch of water to a boil in the bottom of a pot you can fit a …

  • Intro: The Benefits of Eating Brussels Sprouts (and How to Make Them Taste Good) 61,372 Readers Ocean Robbins · Published December 3, 2021 (Updated February 1, 2022) · 14 min read In 1946, Liberty Films released (to much fanfare) a movie that cost over $2 million to make, and it went nowhere. It was so unpopular that it not only failed to turn a profit, it actually bankrupted the studio and cast a pall on the director’s career. In other words, yuck! Probably good riddance, and there’s no reason you should ever give this ill-fated film a second look if it…
  • Source: https://foodrevolution.org/blog/brussels-sprouts/

There's A Way You Can Stop Brussels Sprouts Making You Fart

There's A Way You Can Stop Brussels Sprouts Making You Fart

  • Author: unilad.com

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    Have ever noticed that if you eat a bunch of brussels sprouts on Christmas Day your farts smell so bad they make you feel twice as ashamed about what you did last New Year’s? You’re not alone. You’d be hard-pressed to find a downside to Christmas Day but the skin-melting, eyeball-burning, teeth-eroding odour that comes

  • Matching Result: The Vegetarian Society simply suggests we eat more vegetables throughout the year so our digestives systems become veterans in breaking them …

  • Intro: There’s A Way You Can Stop Brussels Sprouts Making You FartMax PixelHave ever noticed that if you eat a bunch of brussels sprouts on Christmas Day your farts smell so bad they make you feel twice as ashamed about what you did last New Year’s? You’re not alone.You’d be hard-pressed to find a downside to Christmas Day but the skin-melting, eyeball-burning, teeth-eroding odour that comes with eating two handfuls of the things is a strong contender.For all those who have never touched brussels sprouts, then this article’s not for you. Not only that but generally speaking you’re not worth my…
  • Source: https://www.unilad.com/news/theres-a-way-you-can-stop-brussels-sprouts-making-you-fart

How to Cook Brussel Sprouts to Reduce Gas - DIY Quickly

How to Cook Brussel Sprouts to Reduce Gas – DIY Quickly

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  • Sumary: We’ll discuss how to cook brussel sprouts to reduce gas in this post. We will also provide recipes for some healthy and tasty…

  • Matching Result: Once the water is boiling, you need to boil the Brussel sprouts for a few minutes. The exact amount of time will depend on how big the sprouts …

  • Intro: How to Cook Brussel Sprouts to Reduce Gas If you’re like most people, the thought of eating brussel sprouts probably doesn’t make your mouth water. However, these little vegetables are actually very healthy and delicious when cooked properly. When it comes to cooking Brussel sprouts, there are two main schools of thought: boiled or roasted. Although some people prefer them boiled, we find that roasting Brussel sprouts brings out their flavor and reduces the amount of gas they cause. We’ll discuss how to cook brussel sprouts to reduce gas in this post. We will also provide recipes for some healthy…
  • Source: https://diyquickly.com/how-to-cook-brussel-sprouts-to-reduce-gas/

How To Cook Brussel Sprouts To Reduce Gas? - JustALittleBite

How To Cook Brussel Sprouts To Reduce Gas? – JustALittleBite

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  • Sumary: I am a person who hates the smell of brussel sprouts. My mom made them on Thanksgiving every year, and they always smelled awful to me. I decided that if I

  • Matching Result: The healthiest way to eat brussel sprouts is to steam them in a pan with a little bit of olive oil and salt. You can also add some garlic, ginger, or red pepper …

  • Intro: How To Cook Brussel Sprouts To Reduce Gas? – JustALittleBite I am a person who hates the smell of brussel sprouts. My mom made them on Thanksgiving every year, and they always smelled awful to me. I decided that if I can’t have them as my favorite vegetable with no odor, maybe there is a way around this problem! How do you cook brussel sprouts so they don’t cause gas? This is a difficult question to answer, as there are many different ways to cook brussel sprouts. However, if you want the best way to cook them without causing gas,…
  • Source: https://justalittlebite.com/how-to-cook-brussel-sprouts-to-reduce-gas/

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3 Foods to Get Rid of Bloating - The Healthy

3 Foods to Get Rid of Bloating – The Healthy

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  • Sumary: Here’s a mean prank from Mother Nature: The healthy foods we eat to stay slim are some of the worst gas producers, but fortunately, there are others to cure bloat.

  • Matching Result: Asparagus and cruciferous vegetables (like cabbage, Brussels sprouts, and broccoli) contain indigestible sugars that can cause gas. Avoid …

  • Intro: 3 Foods to Get Rid of Bloating Here’s a mean prank from Mother Nature: The healthy foods we eat to stay slim are some of the worst gas producers, but fortunately, there are others to cure bloat. Foods that Harm: Asparagus Asparagus and cruciferous vegetables (like cabbage, Brussels sprouts, and broccoli) contain indigestible sugars that can cause gas. Avoid eating them with fatty foods, which may slow digestion. Foods That Heal: Spices Rosemary, bay leaf, and ginger can help break down the indigestible sugars of cruciferous vegetables and beans. Add while cooking to reduce gas and bloat. Foods That Harm:…
  • Source: https://www.thehealthy.com/digestive-health/3-foods-to-get-rid-of-bloating/

Frequently Asked Questions About how to cook brussel sprouts to reduce gas

If you have questions that need to be answered about the topic how to cook brussel sprouts to reduce gas, then this section may help you solve it.

How do you stop brussel sprouts from bloating?

The way to avoid belly bloat and still be able to enjoy cruciferous veggies is to let your digestive system adjust over time. Start with smaller portions and gradually increase your intake. Other tricks are to eat them slowly, steam them, and take a walk after eating them

What is the most nutritious way to cook brussel sprouts?

Cruciferous veggies, such as Brussels sprouts, broccoli and cabbage, and vegetables that contain fructose, such as onions and asparagus, can cause gas

Do Roasted Brussel Sprouts cause gas?

Cooked Brussels sprouts are typically easier to digest for most people, but sprouts are also delicious in raw salads

Are cooked brussel sprouts easy to digest?

Drink more water to reduce water retention. Elevate legs when lying down. Helps increase circulation and eliminate water retention. Break a sweat to eliminate some excess fluid.

What neutralizes bloating?

Lightly steaming fresh sprouts is the easiest way to enjoy them.

Is it better to steam or boil brussel sprouts?

Many people consume raw sprouts daily and yet have never faced any trouble. However, for your safety, put some oil in the pan and saute the sprouts for a while to kill the bacteria or can either boil in salt water for 5-10 minutes. Cooking them is even better for your digestive system and the absorption of nutrients.

Are sprouts better steamed or boiled?

Adjust Your Diet

If a healthy food gives you gas ? such as whole grains and vegetables — reduce the amount you eat. Then, gradually start eating more of the food ? increasing the amount bit by bit over weeks ? to give your digestive system time to adjust.

How do you make sprouts more digestible?

Brussels sprouts are spoiled if they are soft to the touch or squishy, smell like old cabbage, or they start to rot or go moldy. In other words, look for the same spoilage signs you look for in other vegetables.

When should you not eat brussel sprouts?

Tip for digestion :

Blanch Brussels sprouts in boiling, salted water for 5 minutes before cooking. This makes them easier to digest. You can also freeze them after blanching. This will preserve their flavour and health benefits.

How do I make brussel sprouts more digestible?

Sprouts are easier to digest

The sprouting process reduces the presence of ‘anti-nutrients’ such as phytates which cause problems with digestion. It breaks down complex starches that can cause the ‘gas’ associated with beans and legumes. Sprouting also produces enzymes which aid digestion.

Does boiled sprouts cause gas?

They contain an indigestible fiber called raffinose, which can be tough on the stomach. When bacteria in your large intestine try to break this and other indigestible fibers down, they produce gases like hydrogen, carbon dioxide, and methane ( 9 , 10 ).

Why are brussel sprouts not good for you?

Like other cruciferous veggies, Brussels sprouts have a type of carbohydrate that your body can’t easily break down. This can cause you to have belly pain, gas, and either diarrhea or constipation.

Why does my stomach hurt after eating brussel sprouts?

There are also nutritional differences – cabbage has fewer calories than Brussels sprouts, but also fewer nutrients, with sprouts containing higher concentrations of vitamins A and C, Folic Acid, Potassium, Magnesium and Phosphorus.

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