Madeleine Hull
Does a Plant-Based Diet Increase Bowel Movements?
The short answer is yes, a plant-based diet can increase bowel movements. However, the effects of a vegan diet on bowel movements are not the same for everyone. While some people experience an increase in bowel movements, others may find that their bowel movements decrease.
Why Do Bowel Movements Increase?
A plant-based diet is typically high in fibre, particularly if it includes plenty of whole foods and plants. Fibre adds bulk to stools, which can lead to more frequent and regular bowel movements.
Why Do Bowel Movements Decrease?
On the other hand, some people may find that their bowel movements decrease when they adopt a vegan diet. This could be due to a sudden increase in fibre intake, which can lead to constipation. It may also be because the body needs time to adjust to a new diet.
Other Factors to Consider
It is important to note that not all vegan diets are created equal. A diet of chips, crackers, and cereal, for example, is technically vegan but may not have the same gut health benefits as a diet rich in whole foods and plants. Additionally, other factors such as stress, exercise, and water intake can also impact bowel movements.
| Characteristics | Values |
|---|---|
| Frequency of bowel movements | May increase |
| Quality of bowel movements | May improve |
| Smell of bowel movements | May worsen initially |
| Ease of bowel movements | May improve |
What You'll Learn
Increased bowel movements
The good news
The good news is that, yes, a plant-based diet will generally increase your bowel movements. This is a good thing.
There are a number of reasons why vegans tend to poop more than meat-eaters. Firstly, and most obviously, it's because of the increase in fiber. Fiber is a non-digestible substance that passes through our bodies relatively intact. It adds bulk to our stools, which in turn speeds up the transit time through our digestive tract.
The second reason is that the standard Western diet is lacking in fiber, so the addition of more whole foods and plants to your meals (which are generally linked to a vegan diet) will probably result in more pooping!
The bad news
There is some bad news, though. For some, switching over to a vegan diet can actually cause constipation. While most people will fall into the bracket of seeing an increase in bowel movements, a certain percentage of new vegans will find that they visit the bathroom less often when they first transition.
How can that be? Surely all that extra fiber would work in the same way with everyone, wouldn't it? The answer is not necessarily. Drastically changing your diet, even for the better, can cause our bodies to react as they take stock of what's happening and try to adjust.
After years of eating meat, dairy, and processed foods with very few plants, it's little wonder our guts can misbehave when we begin loading them up with fruits and veggies.
A slower transition to a plant-based diet can help lessen the negative effects: constipation, bloating, gas, etc. so try and incorporate vegan meals into your existing diet more gradually. Not only will this help your gut adjust, it'll also lessen the intensity of any cravings for rubbish foods you may have otherwise had.
Another reason for some folks suffering from constipation is the fact that many new vegans still don't actually get enough fiber. That's right, NOT ENOUGH fiber! If you are going to opt for vegan junk food over a more whole food, plant-based diet, a lack of fiber is likely to be a problem.
While the ethical vegan boxes are being ticked, the healthy side of things can often be found wanting when taking this approach. The advice is simple – stick to the fresh produce aisle when shopping.
Obviously, the occasional piece of vegan junk food isn't going to kill anyone, but don't base your entire diet around processed foods; be they vegan or not.
Oh, and don't forget the importance of water. If you are eating plenty of plants, but still struggling in the bathroom, increase your water intake. Fiber needs water to do its thing!
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Vegan poop can be softer
It's true: vegans poop more. A University of Oxford study of 20,000 people found that vegans poop more than vegetarians, who in turn poop more than meat-eaters. Eating a healthy vegan diet—that is, one rich in fruits, veggies, and whole grains—makes it easy to exceed the recommended 25 to 30 grams of fiber a day. This can translate into daily poops for vegans, or two or three.
It's About Quality, Not Quantity
More important than how often you poop is experiencing a sense of total relief afterward. This is usually a welcomed side effect of eating plant-based. Without this sense of satisfaction, you could be constipated—even if you poop every day or have diarrhea (called overflow).
> The goal is to sit on the toilet for less than three minutes and to have a soft poop that comes out without pushing or straining. — Dr. Sarina Pasricha, MD, MSCR, gastroenterologist
You Can Be Plant-Based and Still Constipated
A plant-based diet lays the foundation for healthy poop (especially when it includes flax and chia seeds), but other factors, such as hormonal changes, play a role. Regular exercise and water help move food through the colon. Stress-reduction techniques such as yoga and meditation can help, too.
Look Before You Flush
Consult the Bristol Stool Chart (the poster you'll find in any GI doctor's office) and get to know the illustration for Type 4. That's your shooting star: poop formed like a long, bulky, soft sausage or snake, smooth without lumps. Sixty percent of stool's weight comes from gut bacteria in the microbiome. When you feed gut bacteria the fiber-rich plant foods they prefer, they thrive and multiply; as a result, you have larger bowel movements.
Treat Poop Like a Vital Sign
When your poop is off, it's a red flag that your gut bacteria aren't being treated with TLC. Heed the warning. Since gut health is integral to all health, dysbiosis may manifest into other disease states. Constipation can precede a diagnosis of Parkinson's disease by as many as 20 years and is common in up to two-thirds of patients. It's also linked to an increased risk for breast cancer and mood disorders. Tend to your gut microbes with a diverse menu of 30 different kinds of plants per week, and if you see pencil-thin poops or blood, or don't feel like you're completely emptying your bowels, call your doctor for a workup.
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Vegan diets can cause constipation
It's true that vegans tend to poop more, but that doesn't mean that vegan diets can't cause constipation. In fact, switching to a vegan diet can cause constipation, especially if you do it too quickly.
Vegans tend to eat more fibre than meat-eaters, and fibre adds bulk to stools, which keeps things moving through the intestines. However, this doesn't mean that vegans are immune to constipation.
There are a few reasons why a vegan diet might cause constipation. Firstly, it's still possible to be fibre deficient on a vegan diet, especially if you're eating a lot of processed vegan food. Secondly, your body needs time to adjust to a new diet, and a sudden increase in fibre can cause constipation, bloating and gas. Finally, if you're not drinking enough water, fibre can't do its job properly, leading to constipation.
If you're thinking of switching to a vegan diet, increase your fibre intake gradually and make sure you're drinking enough water. It's also a good idea to take things slowly and transition to a vegan diet over time, rather than going cold turkey.
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Vegan poop is easier to pass
The size, frequency, and even color of your bowel movements can reflect your dietary preferences. For example, people who follow a plant-based diet with plenty of whole grains, fruits, and vegetables tend to pass well-formed poop more frequently. That's because fiber adds bulk to the stool, which keeps things moving through your intestines.
The Vegan Effect
According to a University of Oxford study of 20,000 people, vegans poop more than vegetarians, who in turn poop more than meat-eaters. Eating a healthy vegan diet (i.e., rich in fruits, veggies, and whole grains) makes it easy to exceed the recommended 25 to 30 grams of fiber per day. This can translate into daily poops for vegans—or two or three!
The Benefits of Vegan Poop
Passing stool more frequently is generally a good sign, as it indicates that your body is getting rid of waste efficiently. This can lead to a reduced risk of constipation and other digestive issues. Additionally, plant-based diets tend to be higher in fiber, which can promote better gut health and improve digestion.
Making the Transition
When transitioning to a vegan diet, it's important to increase your fiber intake gradually to avoid constipation, bloating, and other tummy discomforts. Start by adding five grams of fiber per week to your diet and drink plenty of water to help your body adjust.
The Bottom Line
Vegan poop is often softer, more frequent, and easier to pass due to the higher fiber content of plant-based diets. This can lead to improved gut health and digestion. Remember that everyone's digestive system is unique, so don't be alarmed if your vegan poop doesn't perfectly match the descriptions provided. If you have any concerns or experience persistent digestive issues, it's always best to consult a healthcare professional.
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Vegan poop can smell worse initially
It's not the most pleasant of topics, but it's something that many of us worry about when we first switch to a plant-based diet. The good news is that any increase in smell is usually temporary and is simply your body's way of ridding itself of harmful toxins.
The smell that occurs when we go to the bathroom is usually a good sign. While we all hate it, the odor is actually proof that your body is ridding itself of harmful toxins and it’s also thought to be associated with the bacteria found within the gut.
Everyone is different. So, what may be a "normal" smell for one person will be entirely different for another.
People transitioning over to a plant-based diet are likely to experience a change in smells, and it can sometimes get worse. This is because the body is cleansing itself of all the dioxins, hormones, bacteria, antibiotics, and other nasties associated with regular consumption of animal products.
The good news is this will generally settle down, although it can take a little while.
Improving your gut flora will help your body adjust to your new way of eating and can also help lessen your cravings for certain foodstuffs, especially those with high sugar content.
If your smell changes dramatically for the worse, without any other changes occurring (such as switching diets), and remains this way for longer than a few days, a trip to your doctor is probably wise.
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Frequently asked questions
Yes, a plant-based diet can increase bowel movements. This is largely due to the increase in fiber that comes with eating more fruits and vegetables.
Yes, it is normal to experience more gas when following a plant-based diet. This is because the body is now relying on bacteria to break down the fiber, which produces gas as a by-product.
It is recommended to transition slowly to a plant-based diet to avoid constipation, bloating, and gas. Start by incorporating more plant-based meals into your diet and gradually reduce your intake of animal products.
