I love kale in smoothies. Re: raw kale. Stick to the occasional raw kale salad or superfood raw smoothie to err on the safe side and avoid unpleasant side effects such as constipation, stomach pain, and bloating. Also, does cooked kale cause gas? However it won't hurt you to eat it raw. Cooked and raw cabbage have a type of sugar that resists digestion. \"One mistake people make is that they don't cut the center stem out: That's what makes it really tough,\" says Ginn, who suggests cutting out the larger stems and slicin… So why does kale make people gassy? Kale also lists highly in the US for being contaminated with pesticides, so you should wash it thoroughly before eating it raw. (Gross.). When you rub it with lemon juice and salt, it helps to break down the cellulose in the kale making it easier to digest. I also add both at the very end of any veggie dish I cook, or just pour the heated mixture over the greens, add dressing, hummus, or whatever, stir and enjoy. However, chomping on the stems without cooking them first isn’t such a great idea. But raw kale is very hard to digest so you have to massage it to make it not only more tasty, but also easier to digest to get the full benefit of this superfood. Is Spinach Hard To Digest? Kale is high in dietary fiber, which, while good for your health, can also be difficult to digest. Kale is a cruciferous vegetable, among the same family as cauliflower, broccoli, and cabbage. THE DAILY MEAL ® IS A REGISTERED TRADEMARK OF TRIBUNE PUBLISHING. I often do that with kale and all sorts of other greens. But these vegetables have a dark side — when eaten raw, they can suppress production of the thyroid hormone responsible for regulating your metabolism. Just one cup can give you more than 200% of your vitamin A for the day, and nearly 700% of your vitamin K. Kale is also a good source of vitamin C, containing over 80 milligrams per single-cup serving, which provides 67 to 106 percent of the recommended dietary allowance for all adults. A 1-cup serving has only 33 calories, less than a gram of fat and 2.9 grams of protein. The term “massaged” simply refers to the fact that the kale has been rubbed with oil to break it down, making it easier to chew and digest. of raw bok choy every day for months in an ill-advised effort to avoid diabetes. Kale is everyone's leafy green sweetheart, and it's easy to see why. In 2010, for instance, an 88-year-old woman in China fell into a coma from cabbage-related thyroid dysfunction — but this only happened after she had eaten 1.5 kilograms (over 3 pounds!) Fermented vegetables like sauerkraut, kim chi, sauerruben, and cortido are excellent alternatives for people with gut issues. "Although this versatile veggie has found its way into the health world spotlight, it can cause issues for a constipated digestive system," Judge says. Marinated kale is now a staple in our house because it is fast and easy to make, goes well with just about anything, and it beats steamed kale in deliciousness. You might avoid eating these raw if you have a tendency to get very gassy or have upset digestion following consuming raw vegetables. Raffinose, which is composed of several sugar molecules, is found in cruciferous vegetables and legumes. It's a rougher leaf than most of the salad greens and might just be harder to digest if not chewed properly. One test of purple kale showed that 93% of the oxalate was soluble. Hard to Digest: 10 Foods That Are Tough on Your Belly. Kale is high in dietary fiber, which, while good for your health, can also be difficult to digest. Because spinach is one of those foods which can be rather difficult to digest, you will need to make sure that you do everything you can to make it easier for your body to handle. So please do yourself a favour and massage the kale. As for the healthiest method for cooking kale, the research is mixed. Juicing for health is another huge pseudoscientific scam. In general, anything too difficult to digest will cause gas. If you find carbohydrates difficult to digest, tolerating a raw food diet could prove challenging. Personally, I wouldn't eat raw kale daily because overtime this could cause an issue with the thyroid not being able to make enough T4. According to Oregon State University’s Linus Pauling Institute, these vegetables contain both progoitrin, a compound that can interfere with thyroid hormone synthesis, and thiocyanate ions, which can crowd out the iodine your thyroid needs. 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