This is what happens to your body every time you eat sprouts

Each type of sprout also has unique benefits. Alfalfa sprouts are rich in chlorophyll and contribute to a feeling of freshness and relatively easy digestion. Sunflower sprouts contain unsaturated fat and protein, therefore contributing to satiety. Lentil sprouts and mash beans are a good source of iron and vegetable protein. Broccoli, radish and mustard sprouts have received research attention in recent years thanks to sulfur compounds, mainly sulforaphane, which have been linked to anti-inflammatory and anti-cancer activity.

So why are there gases anyway? The problem starts with those healthy ingredients. Sprouts, especially those derived from legumes, contain complex carbohydrates from the oligosaccharide family, such as raffinose and stachyose. The human small intestine does not have the enzymes needed to break down these sugars. As a result, they pass almost unchanged to the large intestine. That’s where the gut’s natural bacterial population, the microbiome, comes into play. The bacteria ferment the sugars, and the byproducts of the process are gases, mainly hydrogen and carbon dioxide, and sometimes methane as well.

There is also a role for the remains of natural substances that protect the sperm in nature, called anti-nutrients. Germination reduces them significantly, but does not always eliminate them completely, especially in the sprouts of large seeds. These substances may make it difficult to break down food in the stomach and contribute to fermentation later in the digestive system.

Not all sprouts are equal: alfalfa and sunflower sprouts are considered the easiest to digest. They are relatively low in active sugars and are also suitable for people with stomach sensitivity. Fire and lentil sprouts are intermediate. The sprouting process changes their composition considerably, so many digest them well, but in large quantities they can still cause gas.

Broccoli, mustard and radish sprouts belong to the cruciferous family. They are very healthy, but rich in sulphur, and therefore may cause strong-smelling gas and bloating in sensitive people. Chickpea, bean and soybean sprouts are considered the heaviest. Even after sprouting, they contain a high concentration of complex carbohydrates, and therefore tend to cause significant fermentation in the intestine.

One of the effective ways to reduce gas is short steaming. Heating for a few minutes softens the fibers and facilitates the breakdown of sugars, without significantly damaging the nutritional values. Gradual eating is also important. The intestinal microbiome knows how to adapt, and if sprouts are added to the menu slowly and gradually, the bacteria learn to break them down more efficiently.

Thoroughly washing the sprouts before eating helps to remove some of the water-soluble sugars. Meanwhile, a combination of spices such as cumin, fennel or ginger may improve intestinal motility and facilitate gas evacuation, as suggested by both traditional medicine and modern research.