Broccoli (1 Cup Chopped)

Keep the broccoli portion moderate and avoid pairing it with high-starch foods such as bread, potatoes, rice, or sweet sauces.

Choose steamed, roasted, or lightly sautéed broccoli rather than broccoli prepared with sugary glazes or batter.

Eat broccoli alongside protein and fat, such as eggs, plain Greek yogurt dip, tofu, chicken, fish, olive oil, or avocado.

Have the broccoli as part of a balanced meal rather than eating a large serving by itself, especially if you notice a repeatable rise.

Add a short, easy walk or other light movement for 10–20 minutes after eating.

Check whether the rise is related to the full meal, portion size, cooking method, sauces, or timing rather than broccoli alone.