Arugula is a vegetable from the cruciferous vegetable family. Cruciferous vegetables may cause gas for about 5% of the population, but many people avoid them because they have heard that they cause other people gas. They mistakenly believe that if another person has trouble with arugula or other member of this cruciferous family, then they will also. There is no need to avoid them unless you have proven to yourself they are problematic for you.
A small percentage of people suffer gastrointestinal problems and especially gas from arugula because of a specific sugar in all cruciferous vegetables called raffinose.
It should be noted that arugula will probably cause less gas than broccoli or brussels sprouts because of the differing amount of raffinose in each member of this vegetable family.
This same type of sugar is found in beans (legumes) which for many can also be a problem.
Some people have trouble digesting raffinose in the small intestine allowing this sugar to travel to the large intestine where the bacteria that live there ferment the sugar. This process is what causes the gas, bloating and other discomfort. The fermentation should have been accomplished by other bacteria living in the small intestine.
Cruciferous vegetables list includes:
- Arugula
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Chinese cabbage
- Collard greens
- Daikon
- Kale
- Kohlrabi
- Mustard greens
- Radishes
- Rutabaga
- Turnips
- Wasabi
- Watercress
Use the above list to test to see if arugula or any other cruciferous vegetable causes you any problems. Most people know if this is the case and do not need to test this. Do not avoid arugula and other foods on the cruciferous vegetables list just because you have heard that it causes other people problems, as they are many of the best vegetables available for your health.
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