Plant-Based Diets: Gas And Bloating, What's The Deal?

It is a well-known stereotype that those who follow a plant-based diet are gassier than their meat-eating counterparts. But is there any truth to this?

Research suggests that, yes, those who follow a plant-based diet do experience an increase in flatulence. However, this is not necessarily a bad thing. In fact, it may be a sign of better health.

The increase in gas is due to a few factors, including increased fibre intake, changes in gut microbiota, and the fermentation of resistant starches. However, these digestive adjustments are usually temporary, and there are ways to reduce gas and bloating.

Plant-based diets are typically much higher in fibre than omnivore diets

There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and can be absorbed by the body. Insoluble fibre, found in whole grains, brown rice, broccoli and cauliflower, cannot be broken down by the body and is instead passed to the large intestine. Insoluble fibre also helps you feel fuller for longer, as it takes longer to digest.

When switching to a plant-based diet, it is important to introduce high-fibre foods gradually to reduce gas and bloating. This gives your gut time to adapt to the new diet and allows the bacterial community in your gut to change. In addition, cooking vegetables can help to break down the starches and fibres that cause gas, making them easier to digest.

It is also important to stay well-hydrated when consuming a high-fibre diet. Fibre requires a significant amount of water to work effectively. Without enough water, fibre can have the opposite effect, leading to constipation and bloating.

While it is normal to experience some gas and bloating when increasing your fibre intake, painful or ongoing gas and bloating could indicate a more serious digestive problem. If you experience these symptoms, it is important to consult a doctor.

Gas is a normal part of the digestive process

It's true: the average person passes gas more than 10 times a day. It's a normal part of the digestive process, and it would be unusual not to pass gas throughout the day. Gas and bloating often go hand in hand, as bloating is caused by a buildup of gas that doesn't get released through burping or flatulence.

However, it's important to note that gas or bloating that is painful, ongoing, or interferes with your daily life is not normal and could indicate a more serious digestive problem. In such cases, it is recommended to consult a doctor.

Plant-based diets are typically much higher in fibre than omnivorous diets. When people switch to a plant-based diet, they often move from a low-fibre diet to one that is rich in beans, whole grains, fruits, and vegetables. This can be a shock to the digestive system, as there is suddenly a lot more fibre to process.

Fibre is food for the bacteria in the gut, particularly the large intestine. When a person first changes their diet, they may not have the optimal bacterial community adapted to their new diet. The bacteria present may produce gas in amounts that are new to the individual's gastrointestinal system, which can cause bloating, discomfort, and gassiness.

How to reduce gas when switching to a plant-based diet

• Gradually incorporate high-fibre foods: Give your gut time to adjust to the new foods by slowly increasing your fibre intake.
• Drink enough water: Fibre requires a significant amount of water to do its job properly. Without enough water, fibre can have the opposite effect and cause constipation.
• Chew your food thoroughly: Chewing kick-starts the digestive process, and the enzymes in saliva help break down carbs and starch so they spend less time sitting in the stomach.
• Cook your vegetables: Baking, steaming, sautéing, or grilling your veggies helps pre-digest some of the biggest gas-producing ingredients, such as starch and fibre. It also makes the nutrients more absorbable.
• Soak legumes and grains before cooking: Soaking or sprouting legumes and grains helps break down starches and carbs, reducing the gas potential.
• Try a digestive enzyme or digestive enzyme blend: These supplements can help break down fibre and reduce gas.
• Limit high-gas foods: In addition to eating more low-gas foods, reduce your intake of cruciferous and allium veggies like cauliflower, broccoli, cabbage, onions, and leeks, which are known to produce greater amounts of gas.

Cooking vegetables can help to break down starches and fibres that cause gas

A plant-based diet can be a shock to the system, particularly if you're moving from a low-fibre Western diet of animal and processed foods to one that's almost entirely beans, grains, fruits and vegetables. The average American consumes about 15-20 grams of fibre a day, but a 95%+ whole-food, plant-based diet can see that number rise to over 70 grams.

This shift can cause digestive issues, such as bloating, discomfort and gassiness, as your body adjusts to the new bacterial community in your gut. However, there are ways to mitigate this. One way is to cook your vegetables.

Baking, steaming, sautéing, or grilling your vegetables helps to break down starches and fibres that cause gas. It also makes the nutrients in the vegetables more absorbable. So, opt for cooked veggies over raw when possible.

Cooking legumes thoroughly can also help to reduce gas. Soaking legumes before cooking and using digestive aids like kombu seaweed, a bay leaf, or wakame during cooking can benefit the cooking process and reduce gas.

In addition to cooking your vegetables, you can also try incorporating high-fibre foods and plants gradually into your diet. This gives your gut time to adjust to the new foods and reduces the likelihood of excess gas.

Soaking legumes and grains can help to reduce gas

Switching to a plant-based diet can bring about a lot of changes in your body, and one of them is an increase in gas and flatulence. This is due to the high fibre content of plant-based foods, which is a good source of nourishment for the bacteria in your gut. The bacteria ferment the fibre, which produces gas as a side effect. This is a sign of good health and a healthy gut, but it can be uncomfortable and embarrassing.

Soaking legumes and grains is a great way to reduce the amount of gas produced by your body when you eat them. This is because legumes and grains contain complex sugars that the body can't fully digest, such as oligosaccharides and raffinose. These sugars are non-digestible and make their way to the large intestine, where they are fermented by bacteria, producing gas. By soaking legumes and grains, you can break down some of these sugars before they reach the large intestine, which will reduce the amount of gas produced.

To soak legumes and grains, cover them with water and let them soak for 8-12 hours. For beans, it is recommended that you change the water every three hours and drain and rinse them before cooking. You can also add a teaspoon of baking soda to the water, which will help to break down the sugars. After soaking, discard the water, rinse the legumes or grains, and then cook them in fresh water.

It is important to note that while soaking can help to reduce gas, it may not eliminate it completely. However, it is still a useful technique to reduce discomfort and make the transition to a plant-based diet easier. Soaking legumes and grains is a simple and effective way to improve digestion and reduce gas, so it is worth trying if you are experiencing digestive issues on a plant-based diet.

Drinking water can help to reduce bloating

A plant-based diet can lead to an increase in gas and bloating, at least in the short term. This is due to the higher amount of fiber in such diets, which can lead to more gas production and a change in the gut's bacterial community. However, this is usually a sign of better health and improved bowel movements.

Prevent Fluid Retention

Drinking water can help prevent fluid retention caused by dehydration. While it may seem counterintuitive to drink more water when bloated, adequate hydration encourages the body to release excess fluids. The Institute of Medicine (IOM) recommends that men drink approximately 13 cups (3 liters) of water per day, while women should aim for 9 cups (2.2 liters). Staying hydrated can help prevent constipation, another common cause of bloating.

Improve Digestion

Water helps move food through the digestive system, preventing constipation and the buildup of gas and fluid, which leads to bloating. It assists in keeping things moving smoothly through the gastrointestinal tract.

Reduce Sodium Intake

A high-sodium diet can cause the body to retain more water, leading to bloating. Drinking water instead of sugary or sweetened beverages can help reduce sodium levels and alleviate water retention.

Identify Underlying Causes

Bloating can be caused by various factors, including dietary choices, food intolerances, or underlying health issues. Keeping a food diary and tracking bloating symptoms can help identify triggers. This awareness can inform dietary modifications to reduce bloating.

In addition to drinking water, other strategies to reduce bloating include mindful eating, regular exercise, and incorporating gut-friendly foods such as fibrous produce, potassium-rich bananas, and high-water-content fruits like watermelon.

Frequently asked questions