Are you eating sprouts the wrong way? Nutritionist Khushi Chhabra explains how raw sprouts can upset your digestion and shares tips on the right way to enjoy this superfood safely.

Sprouts have become a popular health food, often featured in “clean eating” bowls and wellness reels. Known for their crunchy texture and rich nutrient profile, sprouts are widely considered a superfood that boosts health. However, nutritionist Khushi Chhabra warns that eating sprouts the wrong way — especially raw or in excess — can cause digestive issues and even pose health risks.

Why Raw Sprouts May Harm Your Digestion

Khushi Chhabra, a holistic health nutritionist and diabetes educator, explains that while sprouts are nutrient-dense, packed with protein, fiber, vitamins, and antioxidants, consuming them raw can sometimes backfire. Many people experience bloating, gas, and constipation after eating raw sprouts because they are tough to digest.

“Raw sprouts can cause digestive discomfort because their tough fibers are hard to break down and they may carry harmful bacteria like E. coli or Salmonella if not handled properly,” says Khushi.

Additionally, sprouts have a high carbohydrate content (about 60-65%), which can contribute to digestive distress if eaten in large amounts. Since sprouts grow in warm, moist conditions, they can easily become breeding grounds for bacteria, raising food safety concerns.

How to Eat Sprouts the Right Way

To enjoy sprouts without upsetting your gut, Khushi recommends making a few simple changes:

• Cook or steam lightly: Heating sprouts softens their fibers and reduces bacterial load, making them easier to digest.

• Add digestive spices: Ingredients like ginger, cumin, black pepper, and rock salt can enhance digestion and prevent discomfort.

• Control your portion: Stick to half a cup to one cup per serving to avoid overloading your digestive system.

• Pair with proteins: Combine sprouts with curd, paneer, or eggs to balance the meal and aid digestion.

These practical steps help retain the nutritional benefits of sprouts while minimizing digestive issues.

Why Do People Make These “Healthy” Mistakes?

Many assume that because sprouts are natural and “clean,” they should be eaten raw to maximize nutrients. However, raw foods often pose digestion challenges and carry higher bacterial risks if not stored or washed properly. This is especially true for individuals with sensitive stomachs or compromised gut health.

Khushi emphasizes that how sprouts are handled — from storage and washing to cooking — is as important as how much you consume.

The Bottom Line: Sprouts Are Healthy When Eaten Wisely

Sprouts are a wholesome and nutritious food, but like any superfood, they are not a one-size-fits-all solution. If you’ve ever felt bloated or uncomfortable after eating sprouts, it’s your body’s way of signaling that you might need to rethink your preparation and consumption habits.

By cooking sprouts lightly, maintaining proper hygiene, using digestive spices, and practicing portion control, you can enjoy their health benefits without the unpleasant side effects.

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