· By Maggie Morton
How Kale Affects Your Gut
Today, we’re diving into one of the most buzzed-about greens out there—kale. While it's famous for being a superfood, how it interacts with your gut health might surprise you. Let’s break it down.
What Makes Kale a Gut Health Superstar?
Kale is more than just a trendy leafy green; it’s packed with fiber, vitamins, and minerals that can do wonders for your body. But what about your gut? Let’s explore how kale’s nutrients affect digestion and your microbiome.
Kale and Your Digestive System
The Good News: Fiber, Fiber, Fiber!
Kale is loaded with two types of fiber:
- Insoluble fiber: Adds bulk to your stool and keeps things moving smoothly.
- Soluble fiber: Forms a gel-like substance in your gut, which can help slow digestion and feed good bacteria.
In fact, a study showed that eating kale for four weeks increased stool frequency, particularly for people who were constipated.
Kale’s Role in Your Microbiome
Kale can change the composition of your gut bacteria. Eating kale has been linked to:
- An increase in Eubacterium eligens, a good bacteria associated with anti-inflammatory properties.
- A decrease in Ruminococcus gnavus, which can sometimes contribute to gut issues.
These changes may reduce gut inflammation and improve overall gut health.
The Challenges: Gas, Bloating, and More
Let’s be real—not everyone’s gut loves kale. Some common complaints include:
- Bloating: Kale contains raffinose, a sugar that ferments in your gut and produces gas.
- Loose stools: Its high insoluble fiber content can speed things up too much.
- Nausea: Soluble fiber takes longer to digest, which can sometimes cause discomfort.
Pro Tip: Air drying (like edggies), massaging, or cooking kale can reduce these effects while still retaining most of its benefits.
How to Prepare Kale for Better Digestion
Air-Dried Kale (like in edggies!)
Air-dried kale, like the kind used in edggies veggie sprinkles, retains some of the fiber and many of the nutrients of fresh kale while removing excess water. This makes it easy to digest and perfect for adding to meals without the prep work. Simply sprinkle edggies onto your food to boost nutrition and support gut health effortlessly.
Raw Kale
Massage it with a bit of olive oil and lemon juice to break down tough fibers and make it easier on your stomach.
Cooked Kale
Steaming or sautéing kale softens its fibers and decreases bitterness. Keep in mind that cooking can reduce Vitamin C, so mix it up with raw preparations.
Blended Kale
Throw kale into a smoothie! Blending breaks down fibers, making it easier to digest while keeping all the nutrients intact.
Risks and Considerations
While kale is generally safe, here are a few situations to watch out for:
- Blood thinners: Kale’s high Vitamin K levels can interfere with medications like warfarin.
- Kidney issues: Its potassium content might be problematic for those with kidney disease.
- Overeating: Too much kale can lead to digestive discomfort and thyroid issues.
FAQs About Kale and Gut Health
Is it okay to eat kale every day?
Yes, but moderation is key. Incorporate it into a balanced diet to avoid overloading your system with fiber.
Can kale make you bloated?
Yes, especially if eaten raw. Eating edggies, cooking, or blending kale can help reduce bloating.
Does kale help alleviate constipation?
Absolutely! Its high fiber content is a natural remedy for mild constipation.
FAQs About edggies
What are edggies?
edggies are flavor-neutral veggie sprinkles made from 100% certified organic, air-dried vegetables, like kale. They’re perfect for adding a healthy boost to any dish without significantly changing its flavor.
How do edggies support gut health?
Just 5g of edggies have 1g of fiber, making it easy to add fiber to your meals. We recommend adding at least 3 tbsp of edggies (can be easily divided into one tbsp per meal) for a good source of fiber.
Kale + Edggies = Gut Health Goals
Kale is a powerhouse for your gut, but preparation matters. Whether you’re massaging it into a salad or blending it into a smoothie, the key is to make it work for you. And if you want to double up on gut-friendly nutrients, Edggies Veggie Sprinkles are your secret weapon.
Ready to take your gut health to the next level? Check out Edggies for an easy, flavorful way to eat well without the fuss.
What’s your favorite way to eat kale? Share your ideas in the comments below!