Does Arugula Cause Gas or Is It FODMAP-Friendly?
Arugula, also known as rocket, roquette or rucola, is a nutritious leafy green vegetable. It’s popular in salads and has a spicy, peppery taste which is much more interesting than regular iceberg lettuce.
Does eating arugula make you gassy though? And is it FODMAP-friendly or should it be avoided by people with IBS?
Also ahead, how much fiber does it contain, if eating arugula helps you poop, potential side effects and if it can cause diarrhea.
Is Arugula High or Low in FODMAPs?
FODMAPs are a group of short-chain carbohydrates that some people find difficult to digest. Foods high in FODMAPs can lead to uncomfortable symptoms like bloating, excessive gas and stomach pain. Knowing the FODMAP content of different foods is especially important for people with digestive problems like IBS.
Arugula is a very healthy leafy green that’s packed full of good stuff for your body. But is it high or low in FODMAPs?
Monash University is a respected source for accurate information on the FODMAP content of different foods. They list arugula as low-FODMAP based on their testing.
Most cruciferous vegetables like arugula do contain some FODMAPs though, particularly oligosaccharides like raffinose. While rocket may not be completely FODMAP-free, it’s much lower in them than other gassy vegetables like broccoli, cabbage or Brussels sprouts.
Everyone’s digestive system is a little different. While arugula is considered low in FODMAPs, it can still cause digestive problems for some people. That’s why it’s always a good idea to introduce new foods slowly into your diet in smaller servings at the start. This way, you can see how your body reacts.
Why Does Eating Arugula Make You Gassy?
Intestinal gas is a normal part of the digestive process. But if you’re finding that arugula is making you very gassy, there could be a few reasons why.
One reason is the relatively high fiber content in arugula. It has both soluble and insoluble fiber. As the soluble fiber in particular gets to your gut it is fermented by the bacteria there. This process produces various gases.
While dietary fiber is good for your health, some people’s bodies can react to even moderate amounts of it by producing much more gas than usual. This can lead to feelings of abdominal discomfort, belly bloating and flatulence.
Remember, the more your body gets used to having fiber regularly, the less gassy you are likely to get from eating vegetables like arugula.
If you are sensitive to oligosaccharides, such as raffinose, then even small amounts can make you gassy. Roquette isn’t a super high raffinose food, like beans or chickpeas, but it does still contain some of this problematic carbohydrate.
Another reason arugula can give you gas is because it contains sulfur compounds like glucosinolates. These are healthy natural substances found in most cruciferous vegetables. But when your body breaks down these compounds it can produce some very smelly gases, like hydrogen sulfide (rotten egg gas).
So, the reasons why arugula can make you gassy include its high fiber content, oligosaccharides, and its sulfur compounds. But remember that a little gas is a normal part of digestion. It’s only when it becomes very uncomfortable or disruptive that you may need to limit certain foods in your diet.
How to Stop Gassiness From Rocket
If you find that arugula is causing gas or bloating, there are some steps you can take to reduce these symptoms while still enjoying this nutritious leafy green.
- First, start off slow if you haven’t eaten rocket regularly before. Slowly increasing your intake can help your body become accustomed to any gas-causing compounds, such as its glucosinolates and raffinose. Over time, your gut microbiome will adapt, and you can have larger servings without an upset stomach.
- Make sure you chew all veggies up well before swallowing them. This helps to break down the fibers and begins the digestive process properly, thus reducing gassiness later on.
- Another option is to combine arugula with other low-gas veggies. Tomatoes, carrots and zucchini are low-FODMAP vegetables that combine well with roquette in salads and other meals.
- Consider cooking arugula instead of eating it raw. Cooking helps break down some of the compounds in it that cause bloating and flatulence, making it easier for your body to digest. Steaming or lightly sautéing this veggie are simple options that allow you to continue enjoying its unique flavor and health benefits with less chance of windiness.
By starting off slow, chewing it up well, and combining it with less gassy vegetables, you can continue eating arugula while greatly reducing the chances of it causing you bad gas.
Can People With IBS Eat Arugula?
Irritable bowel syndrome, or IBS, is a common condition that affects the digestive system. People with IBS need to be careful about what they eat. Many types of foods can trigger symptoms like bloating, diarrhea and intestinal pain.
So can people with IBS eat arugula? The answer is usually yes, but it’s best to start off with small amounts. While rucola is low in FODMAPs, it does contain relatively high levels of fiber, some oligosaccharides, and sulfur compounds. All of these can cause digestive problems for people with IBS.
Every person with IBS has their own unique digestive system. Arugula might be fine for some people with irritable bowel syndrome but not for others.
Try having a small meal that is predominantly rocket and low gas foods, like a simple salad with tomato and olive oil. Then be aware of how you feel in the hours after you eat it.
If your tummy feels fine and you are not experiencing excessive gas, then arugula is probably a good vegetable for you. If not, you might want to avoid it or make sure you only eat it in small amounts.
How Much Fiber is in Arugula and What Kind is It?
A cup of raw arugula contains about 0.5 grams of dietary fiber. That might not sound like a lot, but remember that this is a very light veggie. If you ate a larger serving, like a big roquette salad, you would get much more fiber. 100 grams contains around 1.6 grams of beneficial fiber, according to nutritional resources.
There are two main types of dietary fiber in arugula: insoluble and soluble. Insoluble fiber doesn’t dissolve during digestion. Instead, it adds bulk to your stool, helping food pass through your digestive system more efficiently.
Soluble fiber dissolves in water and can help slow digestion. This is good because it can help you feel full for longer. Eating more soluble fiber can also improve gut health over time.
Does Arugula Make You Poop and Can Eating Salad Rocket Cause Diarrhea?
Eating fiber-rich foods like this can definitely help you poop. Arugula contains both soluble and insoluble fiber, but it’s predominantly the insoluble fiber adding bulk to your stool that helps to promote regular bowel movements.
But what about diarrhea? Can eating arugula cause loose stools? Not usually. This leafy green is generally easy on the stomach and not likely to cause diarrhea. However, if you have a lot of arugula in one meal, especially if you’re not used to eating it, then it could well upset your stomach and send you to the toilet.
If you’re new to eating arugula, or other high-fiber greens like it, it’s a good idea to start off slowly with smaller portions. Add a little bit to your diet at a time. This gives your body a chance to adjust.
If you experience digestive problems, like gassiness or diarrhea, then cut right back and try a much lower serving next time. Over time you will build up tolerance and be able to enjoy much more of it without intestinal issues.
What Are Some Potential Side Effects of Arugula?
Arugula is a healthy veggie that most people can enjoy without problems. However, eating it does cause side effects in some people.
- One common side effect is when arugula gives you gas. This is predominantly due to its dietary fiber, which is fermented by bacteria in your gut. It also contains some indigestible oligosaccharides, as well as sulfur compounds that can produce stinky gas when they are broken down.
- Arugula contains compounds called nitrates. These are naturally occurring chemicals that can be converted into nitrites in your body. In large amounts, nitrites can potentially cause problems like headaches or dizziness. However, the amount of nitrates in salad rocket is generally too low to cause problems for most people unless eaten excessively.
- It’s also worth noting that arugula is part of the mustard family of plants. Some people have an allergy or sensitivity to these plants. If you’re allergic to other plants in this family, like cabbage, cauliflower or kale, you should also be careful with rocket.
If you notice any side effects from arugula, then try eating much less to see if a lower amount prevents symptoms. If it still gives you problems and you probably need to avoid it in your diet.
Is Rucola Hard to Digest?
Rucola, another name for arugula, is usually not hard to digest. In fact, it will usually help your digestion because it contains good levels of dietary fiber.
The insoluble fiber in rucola helps foods move through your digestive system. It does this by adding bulk to your stool. This can help prevent problems like constipation later on.
However, some people find that eating a lot of rucola or other high-fiber foods all at once can cause intestinal discomfort, belly bloating and gassiness. This is just your body telling you it needs time to adjust to the extra fiber.
Having a variety of vegetables in your meals is always a good idea. Not just from the wider variety of nutrients you receive, but also to avoid getting too much of any particular gassy vegetable.
Frequently Asked Questions
What are other names for arugula?
Arugula is also known as salad rocket, garden rocket, roquette, rucola, rucula, or rugula, depending on the region.
Is rocket a good source of vitamins and minerals?
Yes, arugula is a good source of vitamins A, C, K and folate. It also contains minerals like iron, magnesium, calcium and potassium which contribute to overall health.
Can eating roquette cause allergic reactions?
Though uncommon, some people may have a food allergy to arugula. If you experience symptoms like itching, swelling, or difficulty breathing after eating roquette, seek medical attention.
Can rucola be part of a weight-loss diet?
Yes, it can. arugula is low in calories and high in fiber, which can help you feel full. This makes it a good choice for those trying to manage their weight.
How to best store arugula for freshness?
Store arugula in a plastic bag in the refrigerator. If it’s washed, make sure it’s dry before storing to prevent wilting. It typically stays fresh for one to two weeks.
Is roquette safe to eat during pregnancy?
Yes, roquette is generally safe to eat during pregnancy. It’s a good source of folic acid, which is beneficial for pregnancy. However, as with all salad greens, ensure it is washed properly to avoid potential foodborne illnesses.
What are the benefits of glucosinolates in arugula?
Glucosinolates in arugula are sulfur-containing compounds that can convert into isothiocyanates in your body. These substances are studied for their potential to combat certain types of cancers and boost your body’s antioxidant capacity.
Is rucola lower in FODMAPs than other leafy greens?
Rucola is generally considered low in FODMAPs, but it’s not necessarily lower than all other leafy greens. FODMAP levels can vary between different types of greens. It’s always a good idea to check specific foods if you’re following a low-FODMAP diet.
Is salad rocket beneficial for constipation?
Yes, salad rocket can aid in relieving constipation. It contains both soluble and insoluble fiber. Insoluble fiber adds bulk to the stool and aids in its passage through the digestive system, thus helping relieve constipation.
Why does arugula give you smelly farts?
Arugula can cause smelly farts due to its sulfur compounds. When digested, these compounds can produce gases with a distinct, often very unpleasant smell.
Arugula is Good for You. Don’t Stop Eating It
Arugula is a nutritious and distinctive-tasting green with many essential vitamins and minerals. It’s a good source of dietary fiber, beneficial glucosinolates and overall a healthy addition to your diet. Despite any concerns about gas, there are plenty of reasons to keep enjoying this leafy green.
One of the main benefits of rocket is its high antioxidant content. These compounds help protect your body from free radical damage and maintain overall health. Vitamin A, Vitamin C, and Vitamin K are some of the nutrients found in arugula at good levels. They contribute to better vision, natural immunity and strong bones.
Arugula also contains good amounts of essential minerals such as iron, potassium, and magnesium. These minerals are important for healthy blood, maintaining proper fluid balance, and ensuring proper muscle and nerve function.
Adding rocket to your meals regularly can have beneficial effects on your overall health and wellness. So don’t worry too much about a little bit of gas from this nutritious veggie.
Arugula deserves a place in any healthy diet. Enjoy it in salads, pesto, as a topping on sandwiches, in wraps, and mixed into pasta and rice for a delicious way to get more nutrient-rich greens into your diet.
Do you find that you can have arugula without digestive problems, or does eating it give you an upset stomach? I’d be particularly interested to hear from people that have IBS or are sensitive to FODMAPs. Cruciferous vegetables often cause gassiness but rocket seems to be one of the least gassy ones.