If you dislike vegetables, the mere thought of eating them may make you feel uncomfortable. However, for some people, it’s not just a mental aversion — they experience actual physical discomfort after eating vegetables. If this is you, here are some reasons why and how to relieve stomach pain after eating vegetables.
Too Much Fiber
Along with their high nutrient content, vegetables also contain a large amount of fiber. In most cases, fiber is beneficial to the body. It helps push waste through the gastrointestinal system. By simultaneously adding bulk to the stool and making the stool softer, a high-fiber diet allows for improved bowel movements.
However, eating too much fiber can cause gastrointestinal discomfort. Since most vegetables contain high amounts of fiber, eating too many at one time can cause gas, bloating, and cramping.
FODMAPs
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are carbohydrates that are fermented by bacteria in the large intestine, producing gas. They also move slowly through the small intestine and absorb a lot of water. This combination can lead to stomach pain, bloating, diarrhea, and constipation.
FODMAPs are found in many types of foods and food additives. Vegetables that are high in FODMAPs include:
- Artichoke
- Asparagus
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Garlic
- Green and yellow beans
- Leeks
- Mushrooms
- Onions
- Sugar snap peas
- Summer squash
Raw Vegetables
Raw vegetables are more difficult for the body to digest than cooked vegetables. Some people experience digestive distress, like gas, bloating, and abdominal pain after consuming raw vegetables.
This is because raw vegetables contain a specific type of insoluble fiber called cellulose. The human body does not produce the enzyme needed to break down cellulose. As large amounts of undigested cellulose passes through your gastrointestinal undigested, it can cause stomach pain, bloating, gas, and diarrhea.
If you want to eat raw vegetables, starting slowly and gradually increasing the amount may improve symptoms.
Preparation Problems
In some cases, the stomach pain may actually relate to the method of vegetable preparation. For example, ingesting too much salt is a possible cause of stomach bloating and abdominal discomfort. Additionally, some people cannot handle heavy creams, cheeses, or butters used to flavor vegetables.
Solutions
If you’re experiencing stomach pain after eating vegetables, track your daily fiber intake to determine whether you are consuming too much fiber. If so, ease up on these fibrous foods for a few days. Once the abdominal discomfort subsides, slowly introduce fruits, vegetables, and whole grains back into your diet.
If you’re finding that you have stomach pain, bloating, and gas after eating vegetables high in FODMAPs, you may want to try a low FODMAP diet and see if symptoms improve. Vegetables low in FODMAPs include:
- Bell peppers
- Bok choy
- Celery
- Cucumber
- Eggplant
- Green beans
- Kale
- Lettuce
- Potatoes
- Pumpkin
- Spinach
- Tomatoes
- Winter squash
- Zucchini
Keep in mind that there are other foods that contain FODMAPs (such as lactose), which may be contributing to your stomach pain. These include various fruits, dairy, wheat, beans and legumes, and sugar substitutes, among others.
Finally, you can try trading in raw vegetables for cooked vegetables. Most vegetables maintain their nutritional benefits when baked, simmered, sautéed, or steamed. However, avoid boiling vegetables, which depletes them of their vitamins and minerals. Keep an eye on the amount of salt and butter used to prepare vegetables. Rinse and drain canned vegetables before eating them.
If your stomach pain continues, see your doctor to find a proper diagnosis and start treatment, if necessary.
