6.Cruciferous vegetables such as broccoli and cabbage
Cruciferous vegetables include cabbage, broccoli, cauliflower, kale and Brussels sprouts. Although they are a rich source of vitamin C, vitamin K, iron, potassium and specifically fibers, they are also rich in raffinose which is a complex sugar and fructan content. Our body does not have enzyme that can break the complex sugar raffinose and therefore the vegetables undergo digestion while the undigested component of the vegetables move forward into intestine where the bacterial enzymes ferment the vegetable and cause a release of methane, carbon dioxide and hydrogen gas. This in turn can cause heavy bloating and wind passing from the individuals. Boiling these vegetables can reduce bloating by making the vegetables easier to digest. Raw spinach is not a cruciferous vegetable but can cause bloating because the vegetable is not easily digested because of being an oligosaccharide.