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Broccoli soup made from blending whole steamed broccoli still retains its vital phytonutrients – such as glucosinolates – and fiber.
The nutrient and fiber combination in broccoli is great for promoting digestive health, and thus consuming broccoli soup as part of the regular diet can be very good for digestion.
This article will discuss how consuming broccoli soup can be helpful for health.
How Broccoli Soup Aids Digestion
The two main functions necessary for good digestion are regular bowel movement and a colony of good gut bacteria. Here is how broccoli can improve both.
1. Reduces constipation
Broccoli is a good source of fiber, with 100 g providing 2.6 g of fiber. (1) Fiber increases stool frequency and consistency and has no adverse side effects. Thus, consuming it is an effective strategy for alleviating constipation. (2)
In addition, fiber has the capacity to retain water, which makes the stool soft and easy to pass. (3) Since broccoli soup contains both fiber and liquid, it can be a very effective remedy for constipation.
2. Promotes the growth of good gut bacteria
The fiber in broccoli can act as food for gut bacteria, promoting the growth of healthy bacterial colonies.
In addition, the phytochemical glucosinolate present in broccoli can be metabolized by gut bacteria, which further benefits their colonies and your overall health. (4)
Good gut health plays many vital functions such as metabolizing nutrients, metabolizing drugs and clearing them from the body, maintaining the gut barrier to prevent leaking of nutrients and disease-causing microorganism into the bloodstream, and maintaining and improving immunity. (5)
Broccoli soup can therefore be an easy and delicious way to improve gut health.
3. May aid in the prevention of cancers in the stomach
Consuming broccoli at least once a week can be an effective way in preventing the risk of developing colorectal cancer. (6)
Broccoli contains a potent phytonutrient called sulforaphane, which has been found through multiple animal and human studies to have cancer-fighting properties. It works by increasing the activity of enzymes that fight cancerous substances in the body. (7)
Steam or microwave the broccoli before blending it to make a soup. This retains the most nutrients and sulforaphane. (7)
How to Make a High-Fiber Broccoli Soup
You can easily make a delicious broccoli soup in the following way:
- Steam 100 g of broccoli until cooked.
- Let it cool down, and then blend it into a rough puree, adding water as desired.
- In a pan, add 1 tablespoon of coconut or avocado oil, and sauté 2 cloves of garlic until fragrant.
- Turn off the heat and add the broccoli puree. Mix well.
- Add salt and black pepper to taste. You can also add grated parmesan cheese for added flavor.
Precautions to Consider
While broccoli is good for constipation, consuming too much of it can cause stomach aches and diarrhea. Hence, it is necessary to limit the consumption of broccoli and other high-fiber foods throughout the day.
Can Kids Be Given Broccoli Soup?
Yes, kids can be given broccoli soup to aid their digestive health.
Practical Takeaways
- Broccoli is rich in fiber and glucosinolates, which improve digestive health.
- Fiber aids in easing constipation by providing bulk to the stool, increasing the frequency of bowel movement, and retaining water in the stool to make it soft.
- Glucosinolates and fiber act as food for gut bacteria and improves their diversity and growth. This in turn aids overall health.
- Broccoli through its sulforaphane content also prevents the risk of developing colorectal cancer.
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