Vegetables and fruits deliver essential nutrients such as vitamins, minerals, antioxidants, and fiber that support the body’s regular functions. Yet some items can irritate the gut or trigger allergies in certain people. A gastroenterologist from Gemotest Laboratory, Ekaterina Kashukh, shared with socialbites.ca which vegetables and fruits are most beneficial and which should be eaten with restraint.
According to the expert, non-starchy vegetables stand out as especially healthy. This group includes many cabbage varieties, with Brussels sprouts and cauliflower highlighted, as well as broccoli. Leafy greens, cucumbers, zucchini, spinach, celery, mixed greens, and parsley also fall into this category. They tend to be low in calories and carbohydrates and carry substances like natural nitrates that can support immune function, healthy weight, and cardiovascular well-being.
Starchy vegetables, such as potatoes, corn, and pumpkin, are noted as less beneficial in large amounts. They bring more carbohydrates and can elevate blood sugar more rapidly. They should not be entirely removed from most diets, but individuals with diabetes or those aiming for weight loss should approach them with caution.
The gastroenterologist also points out that certain nightshade vegetables require careful consideration. These include eggplant, tomatoes, peppers, and related produce. They contain small amounts of solanine, a natural compound that may provoke food intolerance or allergic reactions in some people. When intolerance occurs, the intestines may struggle to digest food, leading to symptoms like stomach pain or diarrhea. In cases of allergies, itchiness and redness of the mouth or skin can appear. Nevertheless, nightshade vegetables should not be eliminated without reason because they supply substantial amounts of vitamins C, A, E, and K, folic acid, potassium, magnesium, and a wide range of antioxidants.
The expert also advises caution with certain fruits and berries. Strawberries, raspberries, bananas, and citrus fruits are cited as items that can carry higher levels of histamine. This substance can widen blood vessels and trigger allergy-like symptoms in some people. Excessive consumption of these fruits may cause local redness, itching, watery eyes, and abdominal discomfort, even in individuals who do not typically experience allergies.
The gastroenterologist emphasizes the importance of considering individual health factors alongside a broader principle of dietary diversity. Incorporating a wide variety of vegetables and fruits in the diet tends to maximize benefits for the body as a whole.
In summary, a balanced approach that favors non-starchy vegetables, moderates starch-rich items, and remains mindful of nightshade-containing produce while responsibly including nutrient-dense fruits can support digestive health and overall well-being. A varied and mindful selection often yields the best outcomes for people in different regions, including Canada and the United States, where diverse produce choices are readily available and widely enjoyed.
The guidance above reflects practical observations about everyday eating patterns and the role of vegetables and fruits in maintaining health from a clinical perspective, aiming to help individuals make informed dietary choices that fit their personal health needs.