With less than 15 calories and 1.2 g of fiber per 1/2-cup serving, broccoli is known as a nutrition powerhouse and is rich in many phytonutrients that may have cancer-fighting properties, and antioxidants that could protect against diseases. The latest recommendations from ChooseMyPlate.gov state that more than a quarter of your plate at meals should be occupied by vegetables like broccoli to maintain optimal health. Unfortunately, some people may not tolerate this vegetable well and can suffer from infrequent or dry and hard-to-pass bowel movements.
Irritable Bowel Syndrome
Irritable bowel syndrome, or IBS, accounts for the majority of the diagnosis made by gastroenterologists and is characterized by abdominal pain and changes in your bowel movements involving either constipation, diarrhea or both, according to the National Digestive Disorders Information Clearinghouse. People with IBS are more prone to be sensitive to different foods, especially fiber-rich foods. Everybody is different and while some people do not react to broccoli, it could be responsible for worsening your IBS symptoms and constipation.
Broccoli and Fiber
Broccoli is rich in fiber, like most other vegetables. Although a high-fiber intake is usually recommended to alleviate constipation, some people with IBS are more sensitive and may react negatively when adding more fiber-rich foods, such as broccoli, into their diet. The fiber of broccoli can cause abdominal pain in some people. Moreover, broccoli is considered a windy vegetable and can cause uncomfortable flatulence. Constipation is another of the potential side effect that can be experienced after eating trigger foods.
Broccoli and Fructans
One of the reason why broccoli could trigger constipation and other discomfort, especially in people dealing with IBS. Fructans is a chain of fructose molecules linked together and is not absorbed in humans. In some people, these fructans are excessively fermented in the gastrointestinal tract and interfere with the normal functioning of the intestines, causing bloating, abdominal pain as well as either diarrhea or constipation depending on the individual. Most people with IBS can tolerate servings of less than 1/2 cup, according to the latest testing done by Eastern Health Clinical School of Monash University in Australia, but larger portions can cause constipation and other discomfort.
Identifying Problematic Foods
If you have IBS and are often constipated, broccoli may be partly responsible for your problem but it is very likely that you have other trigger foods in your diet. Identifying the offending foods is difficult and the help of a registered dietitian with experience in this field can help you control your symptoms and improve your quality of life, as explained by dietitian Catsy Patsos in her book "IBS -- Free at Last!: A Revolutionary, New Step-by-Step Method for Those Who Have Tried Everything. Control IBS Symptoms by Limiting FODMAPS Carbohydrates in Your Diet."
References
- "Journal of Gastroenterology & Hepatology"; Evidence-Based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP Approach; Peter R Gibson and Susan J Shepherd; 2010
- "The Low FODMAP Diet - Reducing Poorly Absorbed Sugars to Control Gastrointestinal Symptoms"; Eastern Health Clinical School - Monash University; 2010
- National Digestive Diseases Information Clearinghouse; Irritable Bowel Syndrome; May 2007
- "IBS--Free at Last!: A Revolutionary, New Step-by-Step Method for Those Who Have Tried Everything. Control IBS Symptoms by Limiting FODMAPS Carbohydrates in Your Diet"; Patsy Catsos; 2009
- ChooseMyPlate.gov
