Vegetable
20 ingredients tagged "Vegetable" — how they affect digestion, energy, sleep, and mood.
- Acorn Squash Acorn squash is a winter squash rich in fiber, vitamin A precursors, and potassium. It is generally well tolerated and is reported as low-FODMAP in small to moderate cooked portions, making it a friendly option for sensitive guts.
- Arugula Arugula is a cruciferous leafy green vegetable rich in glucosinolates and vitamin K, commonly eaten raw in salads or cooked. It contains compounds that may influence detoxification pathways and bone health.
- Asparagus A prebiotic vegetable rich in inulin — feeds beneficial gut bacteria, but the same fructans make it a top-tier FODMAP trigger for IBS.
- Beet Dietary nitrates lower blood pressure measurably — but beets are also among the highest-oxalate foods, relevant for kidney stone formers.
- Bitter Melon Bitter melon is a tropical vine vegetable with a distinctly bitter taste, containing compounds that have been studied for their effects on blood glucose regulation and digestive function.
- Brussels Sprouts Brussels sprouts are small cruciferous vegetables rich in vitamin C, vitamin K, and fiber. They contain bioactive compounds including glucosinolates, which are metabolized during digestion and have been studied for potential cancer-preventive properties.
- Cassava Cassava is a starchy root vegetable native to South America, widely consumed in tropical regions as a staple carbohydrate source. It contains minimal protein and fat, and must be processed to remove naturally occurring cyanogenic compounds before consumption.
- Celery Celery is a crisp, edible stalk vegetable low in calories and a source of fiber and phytonutrients. It contributes modest amounts of vitamins K and C, and contains bioactive compounds including luteolin and 3-n-butylphthalide.
- Chayote Chayote is a mild-flavored green gourd native to Mesoamerica, low in calories and a modest source of vitamin C, folate, and fiber. It is well-tolerated by most people and commonly used in cooked preparations such as stews, soups, and stir-fries.
- Daikon Daikon is a large, mild-flavored radish root vegetable commonly used in Asian cuisines. It is low in calories and provides vitamin C, fiber, and compounds with modest antimicrobial and anti-inflammatory properties.
- Fennel A licorice-flavored vegetable and seed used for centuries to settle digestion — with modern evidence for IBS symptom relief, especially in essential-oil form.
- Grape Leaves Grape leaves are the edible leaves of grapevines, commonly used in Mediterranean and Middle Eastern cuisine. They contain polyphenols and fiber with modest nutrient density.
- Green Onion Green onions (scallions) are immature bulbing onions harvested before the bulb fully develops, commonly eaten raw or cooked. They contain a range of vitamins, minerals, and sulfur compounds typical of the allium family with minimal caloric density.
- Jicama Jicama is a starchy root vegetable native to Mexico, high in fiber and vitamin C, with a low glycemic index partly due to its inulin content. It is commonly eaten raw as a vegetable snack or added to salads and slaws.
- Mushroom Mushrooms are edible fruiting bodies of fungi, consumed widely as food and valued for their umami flavor. They contain bioactive compounds including beta-glucans, ergothioneine, and polyphenols, and are low in calories while providing dietary fiber, B vitamins, selenium, and antioxidants.
- Potato A nightshade staple — high-glycemic when prepared as fries or chips, but a useful fiber and potassium source as a whole baked potato.
- Scallion The green tops are low-FODMAP and well-tolerated even by IBS sufferers — making scallions one of the most useful onion substitutes for people sensitive to fructans.
- Spinach Among the most nutrient-dense leafy greens — but one of the highest-oxalate foods, with iron less bioavailable than the totals suggest.
- Swiss Chard A spinach-relative with similar nutrient density — vitamin K, magnesium, and color — but also similar oxalate concerns for stone formers.
- Tomato Acidic nightshade — a common reflux and migraine trigger, but also one of the best dietary sources of lycopene and other antioxidants.
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