What to eat if you can’t eat cruciferous vegetables?

Cruciferous vegetables like broccoli, cauliflower, cabbage, kale, and Brussels sprouts are incredibly healthy. They contain antioxidants, fiber, vitamins, minerals, and plant compounds that have been linked to a reduced risk of cancer and heart disease. However, some people need to avoid cruciferous vegetables due to digestive issues or sensitivity. This article will provide tips on what to eat instead if you can’t tolerate this vegetable family.

Why Some People Need to Avoid Cruciferous Vegetables

There are a few reasons why someone may need to avoid cruciferous vegetables:

• Digestive issues – Cruciferous veggies contain raffinose, a complex sugar that can cause gas and bloating. They also have insoluble fiber which can worsen constipation or IBS symptoms.
• Thyroid problems – The glucosinolates found in crucifers may interfere with thyroid function, especially for those with hypothyroidism.
• Medication interactions – Eating cruciferous vegetables may interfere with some medications like blood thinners and thyroid replacement drugs.
• Sensitivity or allergy – Although rare, some people are sensitive or allergic to cruciferous vegetables.

If you experience negative reactions to eating broccoli, cabbage, and other cruciferous vegetables, you may need to limit or avoid them. Check with your healthcare provider to determine if avoiding this food group is recommended for your situation.

Non-Cruciferous Vegetables

If you can’t eat cruciferous veggies, focus on increasing your intake of other healthy non-cruciferous vegetables instead. Great options include:

• Leafy greens – Spinach, lettuce, chard, arugula
• Summer squash – Zucchini, yellow squash
• Root vegetables – Carrots, beets, radishes, turnips
• Nightshades – Tomatoes, peppers, eggplant
• Alliums – Onions, garlic, shallots, leeks
• Asparagus
• Green beans
• Mushrooms
• Sweet potatoes
• Artichokes
• Okra
• Sea vegetables – Nori, kelp, wakame

These non-cruciferous vegetables provide antioxidants, vitamins, minerals, and fiber without the digestive issues associated with cruciferous varieties. Aim for a rainbow of colors to get a diversity of nutrients.

Fruits

In addition to vegetables, be sure to eat plenty of fruit if you need to limit crucifers. Fruits are chock full of vitamins, minerals, antioxidants, and fiber. Great options include:

• Berries – Strawberries, blueberries, raspberries, blackberries
• Melons – Watermelon, cantaloupe, honeydew
• Citrus fruits – Oranges, grapefruits, lemons, limes
• Tropical fruits – Bananas, mango, pineapple, kiwi
• Stone fruits – Peaches, nectarines, plums, apricots
• Apples
• Pears
• Grapes
• Cherries
• Pomegranates

Fruits add vibrant vitamins, minerals, and plant compounds like polyphenols to your diet. Enjoy them daily for optimal health.

Whole Grains

Whole grains provide important nutrients including fiber, B vitamins, iron, and magnesium. Here are some beneficial whole grain options if you can’t eat cruciferous vegetables:

• Oats
• Brown rice
• Quinoa
• Buckwheat
• Bulgur
• Barley
• Farro
• Whole grain pasta
• 100% whole wheat bread or tortillas
• Popcorn

Aim for at least 3 servings of whole grains per day. Look for 100% whole grain products without added sugars.

Legumes

Legumes are an excellent plant-based protein source, as well as providing important nutrients like fiber, iron, folate, potassium, and zinc. Great legume choices include:

• Beans – Black, pinto, kidney, white, lima, chickpeas
• Lentils – Green, brown, black, red
• Peas – Split peas, black-eyed peas
• Peanuts
• Soybeans

Aim for 1-2 servings of legumes daily. Rinse canned beans to reduce sodium content. Also soak and cook dried beans thoroughly to increase digestibility.

Nuts and Seeds

Nuts and seeds are nutritional powerhouses, providing protein, fiber, vitamins, minerals, antioxidants, and healthy fats. Enjoy these in moderation if you can’t tolerate cruciferous vegetables:

• Almonds
• Walnuts
• Cashews
• Pistachios
• Pecans
• Hazelnuts
• Nut butters – Almond, peanut, cashew
• Chia seeds
• Flax seeds
• Hemp seeds
• Pumpkin seeds
• Sunflower seeds
• Sesame seeds

Nuts and seeds provide crunch and flavor. They are calorie dense though, so eat small portions. Sprinkle seeds on salads or oatmeal.

Healthy Proteins

In addition to plant proteins like legumes and nuts, be sure to include high quality animal proteins if you avoid cruciferous vegetables. Select lean and minimally processed options like:

• Chicken breast
• Turkey
• Eggs
• Wild caught fish – Salmon, tuna, cod
• Grass-fed beef
• Plain Greek yogurt
• Low-fat cottage cheese

Protein foods help you feel fuller for longer while providing iron and amino acids for optimal health. Choose sustainable animal proteins whenever possible.

Healthy Fats

Don’t avoid fats entirely – healthy fats are essential for absorption of fat soluble vitamins A, D, E and K. Incorporate more of these beneficial fats if you can’t eat cruciferous vegetables:

• Avocados
• Olive oil
• Coconut oil
• Ghee or clarified butter
• Nuts and seeds
• Fatty fish like salmon

Fats help keep you feeling satisfied after meals. Just be mindful of portions since fats are calorically dense.

Herbs, Spices and Condiments

Use herbs, spices and condiments to add flavor to meals without cruciferous veggies. Options like these provide antioxidants as well:

• Basil
• Oregano
• Rosemary
• Thyme
• Sage
• Mint
• Parsley
• Cilantro
• Garlic
• Ginger
• Turmeric
• Cinnamon
• Pepper
• Cumin
• Paprika
• Chili powder
• Curry powder
• Balsamic vinegar
• Lemon juice

Use fresh or dried herbs generously along with spices, vinegars, citrus, and chili pepper varieties. Read labels to avoid sodium and sugar in condiments.

Sample Meal Plan Without Cruciferous Vegetables

Here is a sample one day meal plan without cruciferous vegetables:

Meal	Foods
Breakfast	Oatmeal made with almond milk, topped with chopped apples, cinnamon and walnuts
Snack	Orange slices and handful of pistachios
Lunch	Turkey sandwich on whole grain bread with lettuce, tomato, avocado and mustard. Side salad of mixed greens, shredded carrots, cucumbers, cherry tomatoes and balsamic dressing.
Snack	Hummus with red bell pepper slices and whole grain crackers
Dinner	Zucchini noodles with marinara sauce and shrimp. Side of brown rice and steamed green beans.
Dessert	Frozen banana “ice cream” – blend frozen banana chunks in a food processor

This meal plan excludes cruciferous vegetables but still provides a nutritious, balanced diet. There is plenty of variety and many delicious options!

Foods to Limit

In addition to eliminating cruciferous vegetables, also limit these foods and ingredients if you have digestion issues or thyroid concerns:

• High FODMAP foods – Onions, garlic, certain fruits like apples
• Added sugars
• Refined grains – White breads and pastas, cookies, cakes
• Processed foods – Fast food, frozen meals, chips, snacks
• Fried foods
• Excess alcohol
• Caffeine

These foods can exacerbate digestive problems and inflammation. Focus on whole, minimally processed foods instead for a gut-friendly diet.

Nutrient Supplements

Since cruciferous vegetables provide important nutrients, you may need supplements if you avoid this food group entirely. Discuss options with your healthcare provider, such as:

• Multivitamin
• Vitamin C
• Vitamin K
• Calcium
• Iron
• Vitamin B12
• Probiotics

Supplements can help fill nutritional gaps but should not replace a healthy diet full of diverse whole foods. Only take what is medically recommended for your situation.

Cooking Tips and Recipe Ideas

Here are some tips for preparing delicious meals without cruciferous veggies:

• Roast vegetables like Brussels sprouts and broccoli in the oven for deeper flavor.
• Saute greens like kale quickly over high heat until just wilted.
• Blend cauliflower into a “rice” consistency to use in stir fries or curries.
• Make coleslaws with cabbage, carrots for crunch and dressings like ginger-miso.
• Add raw shredded cabbage to tacos in place of lettuce for crunch.

With a little creativity, you can adapt your favorite recipes that contain cruciferous vegetables. Try swapping in roasted cubed sweet potatoes or butternut squash for roasted Brussels sprouts. Use spinach or chard instead of kale in smoothies. Mash and roast radishes or turnips instead of cauliflower. The possibilities are endless!

Conclusion

Avoiding nutrient-dense cruciferous vegetables like broccoli and cabbage can seem challenging. However, by incorporating a diet rich in other non-cruciferous fruits, vegetables, whole grains, legumes, healthy proteins and fats you can still eat balanced and delicious meals. Use herbs and spices generously, limit processed foods and high FODMAP ingredients, and consider supplements if diet alone doesn’t provide enough nutrients. With some adjustments and creativity in the kitchen, you can follow an anti-inflammatory diet without cruciferous vegetables that still supports optimal health.