| 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 |
Three lenses: how gentle, how nourishing, how tasty. Gentle isn't the same as healthy — how the scores work →
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Worth knowing: strong effect on odour
Glucosinolates, plus fermentable fibre that feeds the bacteria doing the work.
Heads are gentler than stalks for residue, though the smell is similar.
This sits outside the GASP score, which measures how hard a food is on your output. How odour works
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.
The odd gentle recipe and a practical tip or two for living well with a pouch. No spam — leave any time.
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.