Chock full of vitamins, minerals, fiber and antioxidants, raw vegetables are nutritional superstars, potentially reducing your risk of stroke, heart disease, high blood pressure and some forms of cancer. Despite their health perks, some raw vegetables can be difficult to digest, resulting in unpleasant symptoms such as stomach pain or discomfort. Choosing easily digestible raw vegetables and lightly cooking tougher varieties may help prevent indigestion.
Definition
Indigestion, medically known as dyspepsia, is characterized by pain or discomfort in the upper part of your stomach. Symptoms can include a burning sensation between your breastbone and navel, uncomfortable fullness, stomach pain, bloating and nausea that occurs during a meal or immediately after eating. In some cases, indigestion can result from medical conditions such as ulcers, pancreatitis, gallstones or gastritis, although the cause is often related to your eating habits or specific foods, like raw vegetables.
Causes
For some people, the high fiber content of raw vegetables may result in indigestion. The fiber in vegetables and other plant foods is indigestible in your stomach, and can only be broken down by the colonies of bacteria in your large intestine. The breakdown of vegetable fiber produces gasses, such as carbon dioxide, methane and hydrogen, in turn causing intestinal gas, bloating and other uncomfortable symptoms. In addition, certain raw vegetables, such as onions, cucumbers and tomatoes, may cause indigestion by increasing your stomach's production of acid.
Solution
To break down the tough fiber in vegetables while retaining their original nutrients, consider lightly steaming your vegetables or using other gentle cooking methods instead of eating them raw. In some cases, you may need to avoid spicy or acidic vegetables that trigger indigestion in both their raw and cooked states, such as onions or tomatoes. To relieve indigestion from raw vegetables, over-the-counter medications such as antacids, ranitidine or omeprazole may be helpful, advises Medline Plus.
Considerations
Frequent indigestion from raw vegetables or other foods -- especially when accompanied by additional symptoms such as weight loss, severe abdominal pain, difficulty swallowing, vomiting or bloody stools -- may indicate a more serious health condition. Consult your physician if you experience these or other unusual symptoms. In rare cases, the sensations associated with indigestion may also indicate a heart attack. Seek medical attention immediately if you experience jaw pain, back pain, extreme sweating, chest pain or severe anxiety.
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