If you have a chronic condition, one of the first things you'll hear is that you have to change your eating habits. Well, there are plenty of diets out there. Some that are good and healthy (and aren't fad diets, such as NASH). Its a long list.
Sometimes the worst part of changing your diet is trying to balance the changes. Never an easy thing to do. For me, the big issue has been all this "dark leafy greens" stuff and a list of vegetables that give me (burp) very bad (toot) gas. It's become an experiment that isn't very pleasant. And can be painful as things try to digest.
Most of my issues come from Cruciferous vegetables (cauliflower, the diabetic's staple; broccoli, etc.), which seem to leave very little left until you look through the list of vegetables commonly available in stores. Then things change. Below is my list of gut-happy vegetables that I enjoy. I would recommend eating most of these cooked (except salad greens or pickled versions). The reason is simple: not only does cooking help deliver nutrients, but it also makes them easier to digest.
CARROTS. These can be eaten raw, but you can use them for more than sliced disks on a plate. You can mash them or turn them into "fries," and add them to soups and stews.
SPINACH is often held up as a great vegetable for raw eating and is found in "mixed greens" packaging, but in actuality, raw spinach is not so good for you. So, I recommend skipping the fresh raw spinach and using frozen in various dishes like soups, stews, and casseroles.
ZUCCHINI. This is a wonderfully versatile vegetable that can be eaten raw (in Greek salads or dipped like a chip), but again, you want to free those nutrients, so I recommend cooking it. Some people ask about using it as a noodle replacement (zoodles and lasagna noodle replacement). Some people like it. I do not. But it's doable, and there are many good recipes for cooked zucchini or cooking with it.
YELLOW SUMMER SQUASH. Like the Z, it can be eaten raw, but it is also very good when cooked.
SQUASH. The variety of squash is never-ending, it seems. I'm referring here to the thick-skinned plant, and I include pumpkin. DO NOT EAT THE SKIN! It's not digestible. You can make this as a puree or just dice and cook it as a side, in a stew, or soup.
ASPARAGUS. Yes, this does mess with pee. That said, if you use a potato peeler to remove the rougher, more fibrous outer skin, you can saute them lightly in oil and have a nice treat. Baking them in the oven also renders a tender flavor.
ONIONS. Though I have to limit my onion intake, I love cooked onions! Did you know you can make a large batch of sauteed onions, chill it, and use it on everything from sandwiches to soups, stews, and sauces?
BELL PEPPERS. All varieties are often seen on "salad bars" as raw food. But you can also use them cooked on top of a salad. Cooked, they are a great addition to everything from sandwiches to soups and more!
PUMPKIN (see squash).
CHARD. This isn't a huge favorite as a stand-alone side for me, but in soups and thick stews, if well-cooked, it can be a delicious addition!
EGGPLANT. It's often a substitute for noodles in lasagna. But you can make other things, too, such as fried eggplant discs (air-fried, baked, or cooked in EVOO); eggplant fries and "bites" are great for dipping as a side as well.
CELERIAC. This is one ugly vegetable! But what a boon for those who want to be lower-carb! Interestingly, the carb count goes down when boiled. Also called Celery Root, it makes for a pretty good mashed potato substitution and/or combination to lower the carbs.
SWEET POTATOES, while sugary, have a ton of good fiber, and when cooked, especially to chip form, lose some of the starch. But don't eat too much! And avoid the sugar syrup-packed stuff.
GREEN BEANS and varieties thereof. This is, frankly, my go-to vegetable. The canned version doesn't have the nutrients of the frozen and fresh versions. But you can still eat them and, if they're not "unsalted," you can rinse them. Italian green beans are within the same group. Wax yellow beans also fall into this category.
LETTUCE. Not all is the same, and field greens are not either. Iceberg usually poses digestive issues for people, but lettuce and field greens are considered a "free food". Unless it's used for a sandwich or wrap, keep this as a "side" to have with the rest of the meal.
TOMATOES. I'm not supposed to eat them, but in small quantities, they're edible for me. Tomatoes aren't just for salad, and the unsalted canned varieties are perfectly okay.
BEETS. Both pickled and unpickled are a great source of nutrition and may be eaten both cooked/warm and cooked/cold.
ARTICHOKE. If you have a ton of time and know how to prep it, try a fresh artichoke. Just remember the word "choke" is in the name for a reason. Canned, whether or not marinated, are easier and safer.
SNOWPEAS. These are used mostly in Chinese food, but you can eat them in soups or raw if you so like.
MUSHROOMS are often eaten raw, but did you know you can make your own fried mushrooms in the air fryer? Stuff 'em. Use them as a meat substitute- whatever you like!