““Vegetables are one of the few foods that every diet philosophy agrees are healthy. That said, vegetables (particularly nonstarchy vegetables) tend to be high in insoluble fiber, which can irritate an inflamed gut. If you have irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or other digestive disorders, you may benefit from reducing your intake of vegetables that are high in insoluble fiber. These include: • Greens (spinach, lettuce, kale, mesclun, collards, arugula, watercress, and so on) • Whole peas, snow peas, snap peas, pea pods • Green beans • Kernel corn • Bell peppers • Eggplant • Celery • Onions, shallots, leeks, scallions, garlic • Cabbage, bok choy, Brussels sprouts • Broccoli • Cauliflower However, vegetables that are higher in soluble fiber and lower in insoluble fiber tend to have a soothing effect on the gut. These include: • Carrots • Winter squash • Summer squash (especially peeled) • Starchy tubers (yams, sweet potatoes, potatoes) • Turnips • Rutabagas • Parsnips • Beets • Plantains • Taro • Yuca””
