Did you know that cruciferous vegetables like broccoli, kale, cabbage, cauliflower, and Brussels sprouts contain compounds called indoles that do more than just support digestion?
What do they do?
1. Balance Hormones
- Indoles like indole-3-carbinol (I3C) and 3,3’-Diindolylmethane (DIM) help your liver safely process oestrogen.
- This may reduce oestrogen dominance, which can cause heavy periods, breast tenderness, mood swings, and weight gain around the hips.
2. Support Gut Health
- Gut bacteria also convert tryptophan from protein into beneficial indoles.
- These compounds strengthen the gut lining, reduce inflammation, and regulate immune responses.
- For irritable bowel syndrome (IBS), choose gentle portions and lightly cooked vegetables to avoid discomfort.
3. Improve Mood and Sleep
- Tryptophan also breaks down into serotonin (mood) and melatonin (sleep), linking your diet directly to mental and digestive wellbeing.
Foods to Focus On
- Cruciferous vegetables: broccoli stems, kale, bok choy, cabbage (lightly cooked)
- Tryptophan-rich proteins: eggs, chicken, turkey, salmon, tofu, tempeh, seeds, oats
Quick Tips
- Include 1–2 servings of cruciferous vegetables daily.
- Pair vegetables with protein for microbial indole production.
- Introduce foods gradually if you have IBS or gut sensitivity.
- Broccoli sprouts are an easy way to boost indoles.
In conclusion, a diet rich in cruciferous vegetables and tryptophan not only supports gut and hormone health but also aids mood and sleep, making it a simple way to take care of your whole body.
References
- Khan J et al 2025, Indole 3 carbinol and its role in cancer prevention and metabolic regulation, Springer Journal of Pharmaceutical Research
- Banerjee S et al 2025, Dietary indoles and hormone related cancers, ScienceDirect
- Wlodarska M et al 2025, Gut microbiota derived indoles and immune regulation, NIH
