Health begins In the seed: Sprouts are seeds, legumes or grains that are in the first stage of their life. After soaking in water they begin to sprout, meaning to activate their natural growth mechanisms. At this stage significant biochemical changes occur in the seed. Energy reserves break down, vitamins are created in greater quantities, minerals become more available for absorption, and the enzyme content increases. From a nutritional perspective this is a living food, rich in B vitamins, in vitamin C, in antioxidants, in dietary fiber and in plant protein.
Each type of sprout also has unique advantages. Alfalfa sprouts are rich in chlorophyll and contribute to a feeling of freshness and relatively easy digestion. Sunflower sprouts contain unsaturated fat and protein, and therefore contribute to satiety. Lentil sprouts and mung bean sprouts are a good source of iron and plant protein. Broccoli, radish and mustard sprouts have received research attention in recent years thanks to sulfur compounds, mainly sulforaphane, that have been linked to anti-inflammatory and anti-cancer activity.
So Why Are There Still Gas? The problem begins דווקא with those same healthy components. Sprouts, especially those that originate from legumes, contain complex carbohydrates from the oligosaccharide family, such as raffinose and stachyose. The human small intestine does not have the enzymes required to break down these sugars. As a result they pass almost unchanged to the large intestine. There the natural bacterial population of the intestine, the microbiome, comes into action. The bacteria ferment the sugars, and the by-products of the process are gases, mainly hydrogen and carbon dioxide, and sometimes also methane.
At The Same Time, sprouts are very rich in dietary fiber. For people who are not used to consuming a large amount of fiber, or who suffer from a sensitive intestine, the sharp increase in the fiber load causes a slowing or irritation of intestinal motility, which is expressed in a feeling of bloating and sometimes also abdominal pain.
There Is Also A Role For residues of natural substances that protect the seed in nature, called anti-nutrients. Sprouting significantly reduces them, but does not always eliminate them completely, mainly in 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 fermentable sugars and are also suitable for people with abdominal sensitivity. Mung bean and lentil sprouts are in an intermediate category. The sprouting process significantly changes their composition, and therefore many people digest them well, but in large quantities they may still cause gas.
Broccoli, mustard and radish sprouts belong to the cruciferous family. They are very healthy, but rich in sulfur, and therefore may cause strongly smelling gas and bloating in sensitive people. Chickpea, bean and soy 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 makes it easier to break down the sugars, without significantly harming the nutritional values. Gradual eating is also important. The microbiome of the intestine knows how to adapt, and if sprouts are added to the menu slowly and gradually, the bacteria learn to break them down more efficiently.
Thorough Washing Of The Sprouts before eating helps remove some of the water-soluble sugars. At the same time, combining spices such as cumin, fennel or ginger may improve intestinal motility and ease the release of gas, as suggested both by traditional medicine and by modern studies.
Ultimately, sprouts are a healthy, available and rich food, but not always innocent. The gas and bloating are not a sign that the sprouts are harmful, but rather that the digestive system is dealing with a complex food that requires adaptation. With the right choice of sprout type, appropriate preparation and listening to the body, it is possible to enjoy the health benefits without paying an unnecessary abdominal price.
Dr. Itayi Gal is a specialist in pediatrics, a sports and aviation physician and a researcher of infectious diseases. The health correspondent and medical commentator of Maariv and a lecturer in the fields of medicine and innovation.