It was pretty minor at first but started streading a few months ago. But about 9 months ago I developed perioral dermatitis. I started regular 12-14 hour fasting a year-and-a-half ago, got down to my goal weight, eliminated most of the stomach-related problems and felt like I really had my health dialed in. I’ve been primal for over 6 years after suffering from IBS for the prior 20 years. Hi Chris – I love that you made the blasphemous assertion that vegetables can be deleterious to your health.

The sauerkraut you can buy in the condiments section has been pasteurized and won’t have the same beneficial effect. Make sure that it says “raw” on the jar, and they’re in the refrigerated section.

You can buy them at a health food store.

If you’re new to fermented vegetables, you have two options: This is probably why fermented FODMAPs are better tolerated than non-fermented FODMAPs. FODMAPs are sugars and sugar alcohols, and fermentation breaks down sugars. Second, fermented veggies contain probiotic microorganisms that help heal the gut.Īlthough sauerkraut and kim chi contain cabbage, which is high in insoluble fiber (and a FODMAP to boot), I’ve found that many patients with gut problems can tolerate it quite well. First, the fermentation process “pre-digests” the vegetables and makes them easier to absorb. Fermented Vegetables: A Better Alternative?įermented vegetables like sauerkraut, kim chi, sauerruben, and cortido are excellent alternatives for people with gut issues. In fact, I like them quite a bit and I do think they’re beneficial.īut the advice to eat six to eight servings a day is not based on solid scientific evidence and may cause unnecessary distress in people with gut problems. They couldn’t walk into Whole Foods and buy every vegetable on the planet at every time of year. It’s also worth pointing out that most traditional cultures only ate a few vegetables and fruits that were available seasonally. For example, the chart below compares the micronutrient profile of beef liver and beef with blueberries and kale, two plant foods often referred to as being particularly nutrient-dense: Second, although fruits and veggies are high in certain nutrients, animal products like meat, organ meat, fish, eggs, and dairy are as high and sometimes higher in those nutrients.

Insoluble fiber foods are best eaten well-cooked: ( 5) Steamed thoroughly, boiled in soup, braised, etc avoid consuming them in stir-fries and if you do eat them raw, prepare them as described in #3 above.

Dice, mash, chop, grate or blend high-insoluble fiber foods to make them easier to break down.

from broccoli, cauliflower, and winter greens) from veggies (and fruits) high in insoluble fiber. Always eat them with other foods that contain soluble fiber.

Never eat insoluble fiber foods on an empty stomach.

There are also steps you can take to make these foods more digestible and less likely to cause problems. I’m simply suggesting that you limit them.

But Won’t I Become Deficient in Nutrients If I Don’t Eat Tons of Veggies?įirst of all, I’m not suggesting that you don’t eat these foods at all if you have digestive problems. This works better for most people with gut issues. Instead of stir-fries with six different veggies, have a single steamed or roasted vegetable as a side dish. Onions, shallots, leeks, scallions, garlicĪnother helpful tip is to reduce the variety of vegetables you eat at any given meal.Whole peas, snow peas, snap peas, pea pods.Greens (spinach, lettuce, kale, mesclun, collards, arugula, watercress, etc.).Vegetables that are high in insoluble fiber include: While soluble fiber can be soothing for the gut, consuming large amounts of insoluble fiber when your gut is inflamed is a little bit like rubbing a wire brush against an open wound. Vegetables (as well as some fruits) are often high in insoluble fiber.

Vegetables, Insoluble Fiber, and Soluble Fiber Today I’ve got another tip for those of you with digestive issues, including IBS, constipation, diarrhea and acid reflux: eat fewer vegetables.įind out how following mainstream advice to eat six to eight servings of vegetables a day could hurt your gut. By signing up, you agree to our privacy policy.

Easily digested food