The Best Time to Eat Broccoli for Weight Loss and More

There is no evidence to show that eating broccoli at a particular time each day would provide more benefits, but eating broccoli daily may provide multiple benefits when it comes to weight, cancer prevention, and other areas of health.

When to Eat or Avoid Broccoli

Broccoli is nutritious, so eating it for breakfast, lunch, dinner, or with a snack can help you reap its health benefits.

The only caveat is that it may be wise to avoid broccoli shortly before bedtime (regardless of the exact time you go to bed), as it can increase gas production and cause gastrointestinal (digestive) discomfort. Some carbohydrates found in broccoli are more difficult to digest completely than others, leading to increased gas production in the large intestine.

Research has shown that some people may experience autonomic arousal, or activation of the autonomic nervous system, when they have gas or bloating while trying to sleep. This can lead to poor sleep.

Gas, bloating, and discomfort after eating broccoli may be more common in people with gastrointestinal disorders, such as irritable bowel syndrome (IBS).

Broccoli and weight loss

Since broccoli is high in fiber and water and relatively low in calories, its regular consumption can support weight management and loss efforts. Nutrients and calories help fill you up, which can control appetite. They can also improve metabolism.

A 1-cup serving of raw, uncooked broccoli provides:

• Calories: 35 calories
• Carbohydrates: 5.6 grams (g)
• Fiber: 2.2g
• Fat: 0.3g
• Vitamin C: 90% of Daily Value (DV)
• Vitamin K: 77% of the VQ
• Folate: 15% of the VQ

You can help get the weight management effects of broccoli at any meal of the day, but it can be especially helpful if you add broccoli to your breakfast because of its fiber.

Broccoli and cancer prevention

Eating broccoli regularly may help reduce the risk of several types of cancer. Research suggests that eating lots of broccoli is associated with a reduced risk of:

• Respiratory tract cancer
• Reproductive cancer
• Pancreatic cancer
• Gastric (stomach) cancer
• Bladder cancer

Although no specific times were given for when people ate their broccoli, the research noted that high broccoli consumption varied from daily to weekly, with some people eating it once a day and others once a week. Eating broccoli only three times a month, if at all, was considered low broccoli consumption.

Specific broccoli metabolites, such as isothiocyanateshelp give broccoli its anti-cancer properties. These are compounds with antioxidant, anti-inflammatory and anti-cancer health benefits.

Broccoli Fiber Content and Its Benefits

Fiber is an essential nutrient and when broccoli is cooked it provides even more digestible fiber than when it is raw. One cup of cooked broccoli contains 5.2 grams of fiber, or about 18% of the daily requirement.

Besides weight management and cancer prevention, consuming the nutrients in broccoli and getting enough fiber in your diet also provides several other health benefits, including:

• Improved digestion
• Better metabolic health and insulin sensitivity
• A healthier and more diverse collection of gut bacteria
• A reduction in chronic inflammation
• Improvement in mental health problems, such as depression
• Less risk of cardiovascular disease

Although there is no research on the best time to consume fiber, eating it in the morning can help ensure you get enough fiber throughout the day.