A gastroenterologist has identified the most beneficial food for gut health.

It is no secret that good health is impossible without vegetables. One of the key benefits of vegetables for health is their ability to enhance gut health, which positively impacts the overall condition of the body.

Doctor of Medical Sciences, gastroenterologist, and gut health expert Will Bulsiewicz states that one underrated vegetable included in the daily diet can be a game changer for gut health and chronic diseases, according to EatingWell. This vegetable is Brussels sprouts.

According to him, the fiber content in Brussels sprouts makes them a superfood for gut health. Studies indicate that fiber helps improve gut health by promoting the growth and activity of beneficial bacteria, supporting regular bowel movements, and maintaining a healthy intestinal environment. Each tiny sprout contains a gram of fiber.

The gastroenterologist also highlights research showing that the antioxidants found in Brussels sprouts offer other significant health benefits, including combating inflammation in the body.

According to a 2022 study, cruciferous vegetables such as Brussels sprouts possess antioxidant properties that may reduce the risk of cancer.

“Research has shown that individuals who consume more cruciferous vegetables have a lower risk of developing several types of cancer,” says the expert.

He noted that raw Brussels sprouts might contain more antioxidants than cooked ones. And for those who do not enjoy cooked Brussels sprouts, he suggests adding some raw ones to salads.

Dishes with Brussels Sprouts

Dishes that include Brussels sprouts are just as delicious and nutritious as those made with other types of cabbage. Today, we share recipes for three dishes.

Brussels Sprouts in White Sauce

Ingredients:

• Brussels sprouts – 500 g
• Milk – 400 g
• Hard cheese – 50 g
• Flour – 50 g
• Butter – 50 g
• A pinch of ground nutmeg
• Salt and pepper to taste.

Preparation Method:

Clean the Brussels sprouts by removing the outer leaves, trim the stems slightly, and boil them in salted water. If using fresh sprouts, cook for no more than 5-7 minutes; for frozen ones, 10-12 minutes. While the sprouts are cooking, prepare the sauce. Heat a saucepan over medium heat and add the flour. Then add the butter and stir immediately with a wooden spoon. Pour in a little milk and continue stirring to prevent lumps from forming. Add the nutmeg, season with salt, pour in the remaining milk, mix well, and remove from heat. Add grated cheese (set some aside for topping) and stir until fully dissolved. Then place the saucepan on low heat, add the Brussels sprouts, gently stir for a minute, and remove from heat. Serve topped with the reserved grated cheese.

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Baked Brussels Sprouts with Raisins (Recipe by Yevhen Klopotenko)

Ingredients:

• Brussels sprouts – 500 g
• Butter 82.5% – 50 g  
• White raisins – 50 g 
• Lemon juice – 1 tbsp 
• Pink or red pepper, or a pepper mix – a pinch
• Salt to taste  

Preparation Method:

Preheat the oven to 180 degrees. While it’s heating, clean the sprouts to remove any dark or yellow spots, remove the outer leaves, and cut off the tough stems. Place the sprouts in a baking dish, sprinkle with white raisins (which are sweeter than brown ones) without soaking them beforehand, drizzle with lemon juice, add the other spices, and mix. Top with diced butter and bake in the oven for 15 minutes. Bake at 180 degrees until the sprouts are slightly crispy. Avoid overcooking, as they will lose color and flavor. Serve with a splash of lemon juice, if desired.

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Brussels Sprout Cream Soup

Ingredients:

• Brussels sprouts – 200 g
• Medium-sized potatoes – 2
• Carrot – 1
• Parsley root – 2
• Leek – 1 stalk
• Baked onion – 1
• Herbs (dill, parsley) – 1 tbsp
• Allspice – a few pieces
• Bay leaf – 2
• Olive oil – 1 tbsp
• Salt and black pepper to taste

Preparation Method:

Pre-bake the onion in the oven. Wash, peel, and chop all vegetables except the Brussels sprouts into cubes, place them in a pot, add spices, cover with water, and bring to a boil. Once the vegetables are tender, remove the bay leaf and allspice from the broth and add the prepared Brussels sprouts, cut into pieces. Cook the soup for about 10 more minutes and then take it off the heat. Blend with a blender and pour into bowls. Add 1 tsp of olive oil to the center of each bowl and sprinkle with herbs.

Important!

This material does not contain medical advice or treatment recommendations and fully complies with current scientific research. If you have health issues, please consult a doctor.