For years, the joke was on Brussels sprouts. They were smelly. They tasted like vegetables. And kids everywhere would do anything to avoid them. And while that last one still may be true today, thanks to innovative new ways to cook them, the cruciferous veggie is finally getting the glow-up it deserves. That’s great news, given this antioxidant-packed veggie also has many health benefits to offer.
If you find that Brussels sprouts are now a go-to for you in meals, read on to find out what happens to your body when you eat Brussels sprouts regularly.
What Happens to Your Body When You Eat Brussels Sprouts Regularly
Health Benefits of Brussels Sprouts
Good Source of Fiber
If there is one nutrient you are probably missing out on, it’s fiber. Just 5% of the U.S. adult population regularly eats the recommended amount of fiber daily. (Your goal: 28 to 34 grams of fiber per day.) One serving (½ cup cooked) of Brussels sprouts provides a little over 2 grams of fiber. Fiber is linked to a variety of health benefits, from better bowel movements to weight management. In addition, fiber is important for keeping your blood sugars in check since it slows down the digestion and absorption of food.
Supports Gut Health
The antioxidants and fiber in Brussels sprouts are a winning combination for supporting gut health. “Brussels sprouts contain glucosinolates, plant compounds commonly found in the Brassicaceae family of cruciferous vegetables,” says Annette Snyder, M.S., RD, owner of NourishYOU. During digestion, these compounds are fermented by gut microbes, creating short-chain fatty acids that promote good gut health and enhance nutrient absorption.
May Lower Cancer Risk
The same plant compounds in Brussels sprouts that help support a healthier gut may have anti-cancer properties as well. Sulforaphane, in particular, has been linked to lower risk of cancer, and Brussels sprouts are particularly rich in this compound. Sulforaphane appears to help fight cancer by supporting detoxification processes in the body, inhibiting the growth of cancer cells and even promoting cancer cell death. One study, for example, found that cruciferous vegetable eaters had a 41% lower risk of stomach cancer than those who rarely consumed them.
Helps Reduce the Risk of Type 2 Diabetes
Eating more fruits and vegetables is often associated with a lower risk of type 2 diabetes. One study that followed over 50,000 people found that those who ate more fruits and vegetables had a 21% lower risk of type 2 diabetes. When researchers compared different types of vegetables to diabetes risk, green leafy vegetables and cruciferous vegetables (like Brussels sprouts) were associated with the lowest likelihood of developing the condition.
They’re Good for Your Heart
Most forms of cardiovascular disease, like hypertension, atherosclerosis and stroke, can be linked to underlying chronic inflammation. The best approach to tackling chronic inflammation? Following an anti-inflammatory diet that incorporates plenty of fruits and vegetables (like Brussels sprouts), which are rich in anti-inflammatory plant compounds.
Researchers have been particularly interested in isothiocyanates, which are produced after glucosinolates are broken down by the body. Isothiocyanates may combat inflammation and help lower cholesterol, and in turn, reduce your risk of heart disease.
Nutritional Content of Brussels Sprouts
Here’s a recap of the nutrition profile for a half-cup of cooked Brussels sprouts (boiled and unsalted):
- Calories: 28
- Total Carbohydrates: 5.5 g
- Dietary Fiber: 2 g
- Total Sugars: 1 g
- Protein: 2 g
- Total Fat: 0 g
- Saturated Fat: 0 g
- Sodium: 16 mg
- Calcium: 28 mg
- Phosphorus: 43.5 mg
- Potassium: 247 mg
- Magnesium: 15.5 mg
- Vitamin C: 48 mg
- Folate: 46.5 mcg
How to Incorporate Brussels Sprouts into Your Diet
Gone are the days when Brussels sprouts were boiled into a mushy mess. Instead, we’re using them in dishes from salads to sides:
- Shred raw Brussels sprouts to use them in place of leafy greens for a hearty salad like this Shaved Brussels Sprouts Salad featuring cherries, goat cheese and pistachios. Sprouts also pair well with kale: Try this .
- Roasting Brussels sprouts in the oven makes them tender and caramelized. Once roasted, try pairing them with a flavorful sauce like in this recipe for Date and Balsamic-Glazed Brussels Sprouts. Or roast them on a layer of Parmesan, like these Parmesan-Crusted Brussels Sprouts.
- Parboil the sprouts first to make them tender enough to smash before baking in these Crispy Smashed Brussels Sprouts.
How to Cook Brussels Sprouts So They're Actually Delicious
The Bottom Line
If you’ve had a bad experience with soggy, boiled Brussels sprouts in the past, we think you should give them another chance. The humble Brussels sprout is a great source of fiber and essential nutrients. Plus, it’s loaded with antioxidants that have been linked to better gut health and lower risk of chronic diseases like heart disease, cancer and diabetes. Start with these Simple Roasted Brussels Sprouts for the best flavor and texture—guaranteed, you'll want to go back for seconds.
Frequently Asked Questions
Is it OK to eat Brussels sprouts everyday?
Go for it. “If you enjoy sprouts and can tolerate them, absolutely! They’re lower in calories and contain a myriad of important nutrients” says Snyder. To keep yourself from getting bored, use different preparation methods like shredding them into a salad or serving them roasted with a flavorful sauce.
What do Brussels sprouts do for your body?
In addition to helping you reach your fiber goal for the day, Brussels sprouts have also been associated with other benefits like a healthier heart and a reduced risk of diabetes and cancer. Brussels sprouts are also a good source of essential nutrients like vitamins C, K and folate.
What are the disadvantages of Brussels sprouts?
They can be tougher on your GI system. “Brussels sprouts do tend to promote gas and bloating in people with sensitive digestion (like with IBS) due to their fiber content,” says Snyder. They also contain a complex sugar called raffinose which humans can't break down. “When the undigested raffinose reaches the colon, our gut bacteria enjoy the buffet and produce gas as they digest, or ferment” she explains.
