Broccoli and garlic are known for their distinctive flavors and health benefits, but for some people, eating them can lead to some serious digestive discomfort and excess gas. If you struggle to digest broccoli and garlic, certain FODMAPs in these foods may be to blame.

In this article, we'll explore why certain foods can be hard to tolerate, which FODMAPs are responsible, and how to get rid of bloating by using digestive enzymes and other strategies.

Why Broccoli and Garlic Can Be Hard to Digest

Wondering why it's so difficult to digest broccoli and garlic? You're not alone. Many people struggle to digest these foods, and there are a few reasons this might occur. 

Broccoli’s nutrients and FODMAP profile

Broccoli is often celebrated for its impressive nutritional profile. It's rich in vitamin C, which supports immune health; vitamin K, which is important for bone health and blood clotting; and folate, which is essential for cell growth and repair. Like many cruciferous vegetables (including cauliflower and cabbage), it's also rich in plant compounds like glucoraphanin, which gets turned into sulforaphane. Sulforaphane is an antioxidant that helps regulate processes like detoxification and inflammation, and may also suppress the growth of cancer cells. 

Broccoli is also a good source of dietary fiber, containing about 2 grams of fiber per one cup serving. But if you're not used to eating fiber, suddenly increasing your intake of high fiber foods (like broccoli) can shock your gastrointestinal tract, leading to symptoms like excess gas and bloating. Many people avoid eating broccoli for this reason, but this leads to missing out on its important health benefits.

In addition, broccoli contains two types of carbohydrate called fructose and galacto-oligosaccharides (GOS), which can be difficult to digest for some people with irritable bowel syndrome (IBS) or other food sensitivities. You'll learn more about how excess fructose and GOS affect your gut in the next section.

Garlic’s health benefits and FODMAP impact 

Garlic is one of the oldest functional foods, renowned for its bold flavor and aroma and long history in both cooking and traditional medicine. It's rich in a compound called allicin, which has been studied for its potential antimicrobial properties. Garlic also contains antioxidants that help combat oxidative stress (the damage caused by unstable molecules called free radicals) and may support immune function, thanks to its anti-inflammatory properties. For this reason, garlic supplements and herbal supplements containing garlic have become popular in recent years.

However, garlic is high in fructans, a type of fermentable carbohydrate that can be difficult for some people to digest. In the following section, you'll learn how garlic's fructan content affects digestion.

What Makes Broccoli and Garlic Difficult to Digest? 

Before we explore the role of fructans, GOS, and excess fructose in digestive issues, it's important to understand what FODMAPs are. FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. 

These fermentable carbohydrates are not digested by the human body and instead travel to the large intestine intact. Here, they get fermented by your gut bacteria, producing gas and (in some cases), drawing water into the gut. In people with extra-sensitive guts, such as those with IBS, this can lead to digestive problems like excess gas, bloating, abdominal pain, and changes in bowel movements.

Certain foods are higher in FODMAPs than others. If you're interested in making significant changes to your diet (such as trying a low FODMAP diet), working with a healthcare professional like a registered dietitian can be key in ensuring you don't miss out on important nutrients like fiber and vitamin D.

Understanding Fructans, GOS, and Excess Fructose

Fructans and GOS fall into the "oligosaccharides" category of FODMAP, and they can be challenging for people with GOS or fructan intolerance to digest. Aromatic foods like garlic and onions are rich sources of fructans, which get fermented by the bacteria in your gut, leading to excess gas, bloating after eating, and abdominal discomfort in those who are sensitive. 

Excess fructose falls into the "monosaccharides" category of FODMAP. A monosaccharide is a single carbohydrate unit. You may already be familiar with glucose, another monosaccharide. Consumption of foods that contain more fructose than glucose leads to the proteins that transport fructose becoming overwhelmed, resulting in fructose malabsorption. This is part of why eating broccoli can trigger digestive issues in sensitive individuals.

Excess Fructose in Broccoli

Broccoli's high excess fructose content can make it particularly problematic for those with IBS or FODMAP sensitivities. Consumption of broccoli and other gas-producing foods like cauliflower and cabbage can also be the culprit for additional symptoms, like burping a lot after meals. 

GOS and Raffinose in Broccoli

While Monash University (one of the main testers of the FODMAP content of different foods) does not list broccoli as a food high in GOS, other research shows that it does contain these hard-to-digest carbohydrates. In particular, broccoli and other cruciferous vegetables contain raffinose, a type of oligosaccharide that resists digestion because humans do not produce the enzyme (known as alpha-galactosidase) needed to break it down.

Fructans in Garlic

Garlic's signature flavor and aroma comes from its unique plant compounds, but it also contains high levels of fructans. For people with IBS or other food sensitivities, the fermentation of fructans by the gut bacteria can affect the digestive tract, causing excess gas, bloating, and abdominal pain. Even small amounts of garlic can be enough to trigger symptoms for many people.

How to digest broccoli and garlic more easily

Imagine you're served a meal that has cooked broccoli seasoned with butter and garlic powder. If you're following the low FODMAP diet, you may think you need to avoid this part of your meal. But did you know that you can use digestive enzymes like FODZYME® to break down the fructans and GOS in foods, effectively taking care of digestion for you and minimizing gastrointestinal symptoms?

Since garlic powder is loaded with fructans (roughly 75% of its dry weight is fructans), it's a common FODMAP trigger. Plus, broccoli contains the GOS raffinose and stachyose (while Monash does not list broccoli as a high-GOS food, other researchers acknowledge that it is a potent source of GOS).

As we've already discussed, the human gut cannot digest raffinose (or any GOS) without assistance. The enzyme alpha-galactosidase (which is one of the main ingredients in FODZYME®) breaks raffinose down into galactose and sucrose, thereby reducing bacterial fermentation and digestive symptoms like gas and bloating. While this enzyme is also naturally produced by the microbes in your large intestine, many people with digestive issues struggle to keep up with the gas-producing effects of raffinose.

In the colon, microorganisms break down raffinose and release short-chain fatty acids (acetic, propionic, and butyric acids), which are important energy sources that support the health of the  endothelial cells that line the gut. However, gas is produced during this process. While this isn't an issue for most people, those with gut hypersensitivity (such as people with IBS) or impaired gut-microbiome function, may find this gas production extremely painful.

Remember: The human gut cannot digest any GOS or fructans without assistance, so it requires digestive enzymes to help break them down.

But what's the big deal with cutting foods like broccoli and garlic out? It's important to remember that broccoli and garlic have unique health benefits. Broccoli is high in vitamin C and sulfur compounds, while garlic is rich in prebiotic dietary fiber that supports a healthy gut microbiome. Avoiding full servings of broccoli and garlic means missing out on the valuable nutrients that form part of a healthy, balanced diet.

Instead of cutting these healthy foods out completely, you can address the FODMAPs directly with FODZYME®, allowing you to enjoy the flavor and health benefits of broccoli and garlic with less digestive discomfort.

Additional tips for digesting high-FODMAP vegetables

Looking for ways to enjoy high-FODMAP foods like broccoli and garlic without the bloat? Here are seven strategies you may find helpful.

Eat garlic raw

While many people struggle to digest raw fruits and vegetables, anecdotal evidence suggests that eating garlic raw may improve tolerance. However, there isn't a lot of scientific evidence to support this. 

It's also important to note that raw garlic can be extremely pungent and may still trigger symptoms in sensitive individuals. It's best to start by using very small amounts to see how your body reacts. If you're in the elimination phase of the low FODMAP diet, it's best to avoid garlic altogether, as it's one of the most common FODMAP triggers, regardless of whether it's raw or cooked. Once you move on to the reintroduction phase, you will try small amounts of garlic to see how well you can tolerate it.

Remove the inner sprout of the garlic clove

Some sources suggest that removing the green shoot (or sprout) from garlic cloves before eating them can improve tolerance. Although research is limited, some anecdotal evidence suggests that people with IBS find this simple trick helpful when trying to reintroduce garlic into their diet.

Stick to a ¾ cup serving size of broccoli

Portion size matters when it comes to FODMAPs. According to Monash University data, a ¾ cup serving size of broccoli is often tolerated by people with IBS. Eating more than this amount increases the amount of excess fructose and GOS you consume, which could increase your chance of developing symptoms. 

While measuring portions forever isn't necessary, using a measuring cup to portion out your broccoli a few times can help give you a sense of what a ¾ cup serving size looks like. One exception to this is if you're on blood-thinning medications like warfarin. Since dark green vegetables like broccoli are high in vitamin K, they can interfere with these medications. Eating the same amount of vitamin K daily while taking these medications is crucial to ensuring they work correctly, so you may need to measure portion sizes in this case. This is something you’ll want to discuss with your medical provider.

Don't eat the broccoli stalks

According to Monash University, broccoli stalks contain more excess fructose than the florets, which makes them more likely to cause digestive problems. If you're sensitive to excess fructose, it's best to skip the stalks and stick with the florets, which are typically better tolerated. While this is a small adjustment, it can make a big difference and allows you to enjoy the flavor and nutrients of broccoli without uncomfortable symptoms.

Eat cooked broccoli rather than raw

While there's no difference in FODMAP content between raw broccoli and cooked broccoli, cooking breaks down some of the dietary fiber, making it easier to digest. Steaming or roasting broccoli can be a good option for people who are more sensitive to the fiber content than the FODMAPs. Also know that research shows that boiling broccoli significantly reduces the vitamin C content.

Introduce high fiber vegetables slowly

If you're not used to eating a lot of dietary fiber, adding too many high fiber foods to your diet too quickly can overwhelm your digestive tract. However, we know that fiber can help reduce rates of certain types of cancer (like colorectal cancer), so avoiding it isn't recommended. Instead, start by adding 2 to 3 grams of fiber to your diet every few days to give your body a chance to adapt to the increased fiber load.

For example, instead of immediately jumping to a ¾ cup serving of broccoli, start by eating ¼ to ½ a cup to give your body time to get used to the extra fiber. And be mindful of the total fiber content of your meals. While foods like whole grains, legumes, and vegetables are nutrient-dense, high-fiber foods that form the foundation of a balanced diet, eating too many at the same time can overwhelm your digestive tract if you're not used to it. 

Use digestive enzymes

Digestive enzyme supplements, like those that specifically target fructans and GOS, help break down FODMAPs before they reach the colon. This reduces fermentation by the gut bacteria, resulting in less gas production and fewer symptoms like bloating and abdominal discomfort. This enables you to enjoy healthy foods like garlic and broccoli without having to worry about their effect on your gut.

You may also be wondering about fructose-targeting enzymes like xylose isomerase or glucose isomerase for the fructose in broccoli. Unfortunately, the research is pretty mixed on whether they actually help control bloating related to fructose or are just delivering a placebo response.

Embrace Flavor Without the Bloat

Expanding dietary choices and enjoying broccoli and garlic without the bloat can be easier with the right approach. By understanding the FODMAPs that make these foods harder to digest, you can make more informed choices about including them in your diet. Using digestive enzymes like FODZYME® can help reduce the digestive discomfort these foods cause, allowing you to enjoy their flavor and nutritional benefits whether you're at home, traveling, or trying to reduce gas and bloating after workouts.

Try FODZYME® today!

FAQs About Digesting Broccoli and Garlic

Why does broccoli cause gas?

Broccoli contains a type of carbohydrate (specifically, an oligosaccharide) called raffinose. An enzyme called alpha-galactosidase is needed to break raffinose down. However, the human body does not produce this enzyme. That means that the raffinose enters the colon intact. Here, it gets fermented by your gut bacteria. Gas production is a byproduct of the fermentation process. While this doesn't typically cause issues for most people, people with extra-sensitive digestive systems, such as people with IBS, may experience bloating and abdominal pain as a result of this gas production.

How can I make garlic easier to digest?

There are several strategies you can use to make garlic easier to digest. First, consider eating your garlic raw or adding it at the very end of cooking. Raw garlic contains enzymes that help your body digest it, and may be better tolerated. You can also try removing the inner sprout, which some people report makes it easier to tolerate. While there's not a lot of research to support this strategy, some anecdotal evidence suggests it can be helpful. Finally, consider using a digestive enzyme that contains fructan hydrolase. This enzyme breaks down fructans before they reach the large intestine, thereby reducing bacterial fermentation and gas production.

Can enzymes help reduce bloating from broccoli or garlic?

Yes, digestive enzymes like FODZYME® can help control bloating from broccoli and garlic. Research shows that broccoli contains GOS, while garlic contains fructans. FODZYME® contains the enzymes needed to break these carbohydrates down (specifically alpha-galactosidase and fructan hydrolase). If you add FODZYME® to your food just before eating it, it will break down the fructans and GOS, minimizing any digestive symptoms you would normally get from foods like broccoli and garlic.

Is garlic-infused oil safe for FODMAP-sensitive people?

Yes, garlic-infused oil is safe for people with a FODMAP sensitivity. The fructans (a type of FODMAP) in garlic dissolve in water, not oil. That means that when garlic-infused olive oil is produced, the flavor compounds move into the oil while the fructans do not. If you're making garlic-infused oil at home, be sure to remove the garlic cloves before using the oil, as the cloves still contain fructans.