Plant-Based Diets: More Poop Or Health Myth?

Does a Plant-Based Diet Make You Poop More?

There is no one-size-fits-all when it comes to bowel movements, but a plant-based diet may lead to some changes in your bathroom habits.

The Gut-Poop-Plant Connection

The health of your gut and the food you eat are closely linked. A healthy gut microbiome is important for good gastrointestinal health, and a plant-based diet can help promote a healthy gut. Plant-based foods tend to support a healthier gut flora compared to animal-based proteins and fats.

Vegan Poop Changes

One word sums up the effect of a vegan diet on your bowel movements: fibre. Fibre is a non-digestible substance that adds bulk to your stool, helping it pass through your digestive tract more quickly.

More Frequent Bowel Movements

A plant-based diet may lead to more frequent bowel movements. The added fibre will also make your stools softer and moister, which is a good thing! Aim for Type 3 & 4 on the Bristol Stool Chart.

Constipation

Switching to a vegan diet too quickly can lead to constipation, excessive gas, and tummy discomfort. It's recommended to increase your fibre intake gradually—by about five grams per week—to avoid these issues.

Easier to Go

Plant proteins are generally simpler and easier to digest than animal proteins, so you may find it easier to go when following a plant-based diet. Meat eaters tend to be more constipated and may experience more straining.

Gas and Bloating

The high fibre content of a plant-based diet can lead to an increase in gas and bloating, especially if you're new to this way of eating. This is because fibre is left for bacteria to digest, producing gas as a by-product. However, this should improve over time as your gut bacteria adjust to the new diet.

In Summary

A plant-based diet can lead to some changes in your bowel movements, but these are generally positive changes that indicate a healthier gut. If you're concerned about any changes, it's a good idea to chat with a registered dietitian or nutritionist.

Vegan diets are associated with a higher frequency of bowel movements

The Gut-Poop-Plant Connection

The health of our gut has a direct impact on our bowel movements. An unhealthy or unbalanced microbiome can cause constipation and IBS, leading to bloating, flatulence, food reactions, bowel movement changes, and even leaky gut.

Our gut microbiome responds to what we eat. A plant-based diet, rich in fibre, is associated with healthier gut flora compared to a meat-based diet. Fibre is a non-digestible substance that adds bulk to stools, helping them pass through the digestive tract more quickly.

Vegan Poop Changes

Frequency

A vegan diet will likely lead to more frequent bowel movements. Fibre-rich foods increase the bulk of stools, aiding their passage through the digestive system.

Stool Consistency

Vegan diets are associated with softer stools. Fibre absorbs water, making stools softer and easier to pass. The Bristol Stool Chart is a useful visual guide to understanding stool consistency.

Constipation

Switching to a vegan diet too quickly can lead to constipation. It is recommended to increase fibre intake gradually, adding around five grams per week to avoid constipation and excessive gas.

Straining

Plant-based proteins are generally easier to digest than animal proteins, so vegans are less likely to experience straining during bowel movements.

Gas

A vegan diet can lead to an increase in gas and bloating as the body adjusts to a higher fibre intake. This is a normal part of the transition process, and symptoms should improve over time as the gut bacteria adapt to the new diet.

A vegan diet is associated with an increase in the frequency of bowel movements due to the higher fibre content of plant-based foods. This can lead to softer stools and reduced straining, but care should be taken to increase fibre intake gradually to avoid constipation.

Plant-based diets are rich in fibre-dense foods, including fruits, legumes and green leafy vegetables

Vegetarians and vegans tend to have a higher frequency of bowel movements and softer stools with fewer superficial cracks. This is because plant-based diets are typically higher in fibre-dense foods, which are more difficult for the body to digest. Fibre-rich diets influence gut motility and the composition of the human gut microbiota.

However, it's important to note that not all plant-based diets are created equal. A vegan diet can be loaded with vegan junk food, refined sugar, and processed carbs with few veggies and whole foods, which can lead to constipation. It's recommended to opt for whole foods as much as possible when following a plant-based diet.

In addition to increasing the frequency of bowel movements, a plant-based diet can also lead to softer stools. This is because fibre absorbs water, which makes stools moist and soft. It's recommended to aim for Type 3 & 4 on the Bristol Stool Chart.

It's also worth noting that switching to a plant-based diet can lead to an increase in gas and bloating. This is because high-fibre foods are not digested by the body, so they are left for bacteria to digest, which produces gas as a by-product. However, this is usually a temporary effect as the body adjusts to the new diet.

Overall, a plant-based diet rich in fibre-dense foods can lead to more frequent and softer bowel movements. This is due to the higher fibre content of these diets, which adds bulk to stools and helps them pass through the digestive tract more quickly.

Vegan diets can be loaded with vegan junk food, refined sugar, and processed carbs with few veggies and whole foods

A plant-based diet can indeed make you poop more. This is because a vegan diet is typically loaded with fibre from whole grains, fruits, and vegetables, which adds bulk to stool and keeps things moving through your intestines.

However, it is important to note that a vegan diet can also be loaded with vegan junk food, refined sugar, and processed carbs, with few veggies and whole foods. While a plant-based diet can offer many health benefits, the quality of the diet is important. A diet of ultra-processed vegan food, sugary snacks, and desserts can lead to an increased risk of weight gain and health problems.

Vegan junk food and processed carbs are often stripped of nutrients and fibre, resulting in what is known as "empty carbs" or "empty calories". These types of foods can cause unhealthy spikes in blood sugar levels, leading to fluctuations in mood and energy, and a build-up of fat. They can also increase the risk of insulin resistance and type-2 diabetes, high blood pressure, heart disease, obesity, hyperactivity, mood disorders, and other health issues.

To avoid these negative effects, it is important to focus on whole foods and complex, unrefined carbs. This includes vegetables, whole grains, legumes, nuts, and naturally sweet fruit. These types of foods digest slower, resulting in stable blood sugar and less fat accumulation. They are also high in nutrients and fibre, which can aid with weight loss, improve energy levels, and promote overall health.

When following a vegan diet, it is important to be mindful of the types of foods you are consuming and to ensure you are getting enough nutrients and fibre. A diet high in processed vegan food may not provide the same health benefits as a diet rich in whole plant-based foods.

A vegan diet can lead to an increase in flatulence

It is "very normal" to experience an increase in flatulence when switching to a vegan or plant-based diet, according to Dr. Sandro Demaio, the chief executive of VicHealth. This is due to the higher fibre content in plant-based foods, which can be a shock to the system.

Increased fibre intake

Vegan diets tend to be rich in fibre, as they include a variety of fruits, vegetables, whole grains, legumes, and nuts. Fibre is essential for digestive health, but sudden and significant increases in fibre intake can lead to increased gas production in the short term. This is because the gut bacteria ferment the undigested fibre in the colon, producing gases such as carbon dioxide, methane, and hydrogen.

Changes in gut microbiota

The composition of the gut microbiota (microorganisms living in the digestive tract) plays a crucial role in digestion. When you switch to a vegan diet, there is a shift in the types of bacteria present in the gut. As your gut microbiota adapts to the new plant-based diet, it can temporarily result in increased gas production.

Fermentation of resistant starches

Certain plant foods, like legumes and whole grains, contain resistant starches that are not digested in the small intestine and, instead, reach the colon intact. Bacteria in the colon then ferment these starches, producing gas. Over time, as the gut microbiota adjust, this fermentation process may become more efficient, reducing excessive gas production.

Increased intake of certain FODMAPs

Some plant-based foods contain fermentable carbohydrates known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). While many plant foods are low in FODMAPs, some individuals may experience increased gas due to specific choices in their vegan diet. Legumes, including lentils, beans, chickpeas, and soybeans, are a common source of protein in a vegan diet and contain oligosaccharides, a type of FODMAP.

Tips to reduce flatulence on a vegan diet

• Gradually increase fibre intake: Start with a couple of tablespoons of beans at a meal and slowly increase the amount. This gives your gut microbiota time to adjust to the new foods.
• Stay well-hydrated: Drink lots of water to help your body move the extra fibre through your digestive system efficiently. Aim for eight to ten cups of water per day.
• Soak and cook legumes properly: Soak dried legumes overnight, changing the water a couple of times, and then cook them thoroughly. This helps break down complex carbohydrates and reduces the amount of gas-producing compounds.
• Identify problematic foods: Pay attention to specific foods that may be causing excess gas. Some people are more sensitive to certain high-FODMAP foods like beans, lentils, onions, garlic, and cruciferous vegetables. Limit or slowly reintroduce these foods to gauge your tolerance.
• Include fermented foods: Probiotic-rich foods like sauerkraut, kimchi, tempeh, and miso support a healthy gut microbiota and can aid in the digestion of fibre and other compounds.
• Chew your food thoroughly: Digestion starts in the mouth, so chewing your food well can help aid digestion and minimise the amount of air you swallow, which can contribute to bloating and flatulence.
• Exercise regularly: Physical activity stimulates bowel movements and can reduce bloating and gas. Aim for at least 30 minutes of moderate exercise most days of the week.
• Consult a healthcare professional: If excessive flatulence persists or is causing discomfort, consider consulting a registered dietitian or healthcare professional for personalised guidance.

A vegan diet can lead to constipation if the transition is too fast

Transitioning to a vegan diet can have a big impact on your digestive system, and constipation is a common complaint for people making the switch. There are a few reasons why this might be the case, and it's important to remember that everyone is different, so what works for one person might not work for another.

Not enough water

Drinking plenty of water is important for everyone, but it's especially crucial for people following a vegan diet. That's because vegan diets tend to be higher in fiber, and fiber needs water to work its magic. Constipation is directly related to dehydration in the colon, so it makes sense to address the root cause and give your body plenty of fluids. Aim for around eight glasses of water per day, but also listen to your body and drink when you're feeling thirsty.

Not getting the right amount of fat

Eliminating animal products will automatically remove a lot of fat from your diet, and while this is generally a good thing, it's important to make sure you're still getting enough "good" fats. The oils found in ground flax seeds and avocados, for example, are perfect for lubricating your digestive system and keeping it in good working order. Aim for around 25 to 35 percent of your overall calories from good fats.

Not enough fiber

This might seem counterintuitive, but it's possible to not get enough fiber on a vegan diet, especially if you're relying heavily on processed vegan junk food. Try to focus on fresh, whole foods and cook from scratch as much as possible. It's also important to increase your fiber intake gradually, as your body may not be able to handle a sudden influx of fiber if you're used to eating a lot of processed foods.

Too much fiber

On the other hand, it's also possible to get too much fiber, especially if you're new to a plant-based diet. Your gut flora may struggle to keep up with the amount of fiber you're throwing at it, leading to constipation. Try to introduce plant-based meals gradually and give your body time to adjust.

Grains may be causing issues

For some people, grains can be a source of constipation, especially if they contain gluten. Celiac disease is an autoimmune disorder that can cause digestive problems, and it's estimated that around one percent of the global population has it. Gluten intolerance is different from celiac disease but can still cause digestive issues. Consider experimenting with eliminating gluten from your diet to see if that helps.

Frequently asked questions