| Preparation | Gas | Binding | Overall |
|---|---|---|---|
| Raw | 3.1 | 1.0 | 4.7 |
| Steamedusual | 2.8 | 1.0 | 3.4 |
| Boiled & drained | 2.3 | 1.0 | 2.9 |
| Roasted (low oil) | 3.1 | 1.0 | 3.8 |
| Sautéed | 3.1 | 1.0 | 3.8 |
| Puréed / mashed / peeled | 3.1 | 1.1 | 3.6 |
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Alternatives for broccoli (heads), ranked three ways. Tap any ingredient to learn what it is.
Lowest likely gas, urgency, residue and irritation.
Cabbage-family veg are common wind triggers; cooked carrot/pumpkin/zucchini give vegetable bulk with less gas.
Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.