Vegan Diets And Gas: What's The Connection?

Does a vegan diet make you gassy?

It's no secret that a vegan diet is a healthy option. But what about the rumours that cutting out animal products can make you gassy?

Well, it's true that many people who switch to a plant-based diet experience an increase in gas. This is because vegan diets tend to be high in fibre, which can be difficult for the body to digest. The good news is that this adjustment period usually only lasts a few weeks, and there are plenty of tricks to reduce the gassiness.

A vegan diet is high in fibre

The good news is that this increase in gas is usually temporary. The body will adjust to the new, higher fibre levels, and the gas will decrease naturally. In the meantime, there are several things you can do to reduce the gassiness:

• Introduce high-fibre foods slowly. Beans, in particular, should be introduced in small amounts at first, and gradually increased over time.
• Drink more water. Water helps move fibre along the digestive tract, making it more easily digestible and reducing bloating.
• Cook cruciferous vegetables, such as broccoli, cauliflower, and brussel sprouts, rather than eating them raw. These veggies contain a sugar called raffinose, which is difficult for the body to break down and can cause gas. Cooking them makes them easier to digest.
• Eat smaller meals. Smaller meals are easier for the body to handle and may reduce gas.
• Eat more slowly and chew food well. This reduces the amount of air swallowed, which can contribute to gas.
• Take digestive enzymes. Supplements like Vegan Bean-zyme can help break down the fibres and carbs that cause gas.
• Eat probiotics and fermented foods. Probiotics can help the gut transition to a new bacterial environment, reducing gas. Fermented foods such as sauerkraut, kimchi, and kombucha are good sources of probiotics.
• Eat prebiotics to support the probiotics. Prebiotics are food for beneficial bacteria in the intestines, which can help reduce the smelliness of farts. Acacia fibre and inulin are popular prebiotic supplements, and they can also be found in foods like asparagus, garlic, and onion.

Beans are a big cause of gas

There are some things you can do to reduce the amount of gas produced by beans. Firstly, introduce beans to your diet slowly. Start with just a few tablespoons per day and gradually increase the amount over time. Secondly, soak dry beans overnight in water before cooking them and change the water at least once to reduce the oligosaccharides. Thirdly, cook your beans thoroughly, or even "overcook" them, to make the carbohydrates easier to digest. Fourthly, if using canned beans, drain and rinse them well to remove excess oligosaccharides.

It is worth noting that while beans may be a big cause of gas, they are amazing for gut health. Eating beans regularly will do wonders for your overall health.

Introduce high-fibre foods slowly

When switching to a vegan diet, it's normal to experience an increase in gas. This is because a vegan diet is high in dietary fibre, which is a carbohydrate that the small intestine cannot dissolve. Fibre is essential for a healthy digestive system, but a dramatic increase in high-fibre foods can be challenging for your body to digest.

To avoid excessive flatulence, it's recommended to introduce high-fibre foods slowly. Here are some tips to help you do that:

• Start with small portions of beans: Begin with just a few tablespoons of beans per day. You can gradually increase the amount over time as your body adjusts.
• Monitor your fibre intake: Use an app or a food journal to keep track of your daily fibre intake. This will help you identify which foods cause gas for you and how much fibre your body can tolerate.
• Be mindful of soluble fibre: Soluble fibre tends to cause more gas because it absorbs water and becomes food for gas-producing bacteria in the gut. While you shouldn't cut out soluble fibre completely, it's a good idea to be aware of which foods contain high amounts, such as oats and psyllium fibre supplements.
• Gradually increase your fibre intake: Instead of adding a lot of high-fibre foods to a single meal, try to include smaller fibre doses throughout the day. For example, aim for 5-10 grams of fibre per meal.
• Be patient: Give your body time to adjust to the new diet. It can take a few days to several weeks for your gut to adapt to higher fibre levels. During this transition period, your gas may decrease naturally.

Drink more water

A vegan diet is high in dietary fibre, which is plant-based carbohydrates that are not soluble in the small intestine. This means that the gas-producing intestinal bacteria have to work harder, resulting in increased flatulence. The good news is that this is completely healthy and part of your digestive system's regular workings.

Drinking more water can help to alleviate this issue. Water binds to dietary fibre and helps it move smoothly through your digestive tract. It is recommended to drink a glass of water with every fibre-heavy meal. However, be mindful that drinking too much water with your meals can impair digestion. Therefore, it is best to spread out your water intake throughout the day. Aim for a good 2-3 litres of water every day, especially when you are working out to replace lost fluids through sweat.

In addition to drinking more water, there are other ways to manage flatulence caused by a vegan diet. Firstly, increase your fibre intake slowly to allow your bowel to adapt. Secondly, eat slowly and more mindfully to reduce the amount of air you swallow. Thirdly, opt for cooked veggies over raw as they are easier to digest. Fourthly, consider taking a probiotic and digestive enzyme supplement to improve digestion. Finally, exercise is essential to ensure everything is moving along in your digestive system.

Cook your cruciferous veggies

Cruciferous vegetables are a nutritional powerhouse, packed with vitamins, minerals, and antioxidants. They include broccoli, Brussels sprouts, cabbage, cauliflower, kale, arugula, bok choy, collard greens, radishes, and watercress. These veggies are an excellent addition to any diet, but they can also cause gas and bloating due to their high fiber content. The main culprit is a type of fiber called raffinose, which our bodies cannot fully break down. As a result, when it reaches the large intestine, bacteria ferment it, producing gas.

Cooking techniques

Cooking your cruciferous vegetables can help break down the fibers that cause gas. Steaming, boiling, or stir-frying are good options. Cooking also reduces the sulfur content, which can cause that distinctive "rotten egg" smell.

Complementary ingredients

Adding ingredients like ginger, fennel, fenugreek, and mint to your cruciferous veggies can help reduce gassiness. Lemon juice or vinegar can also help break down fibers and facilitate digestion.

Probiotics

Consuming probiotic-rich foods like yogurt, kefir, or sauerkraut alongside cruciferous vegetables can introduce beneficial bacteria to your gut, improving overall digestion and reducing gas formation.

Fermentation

Fermenting cruciferous vegetables helps break down complex sugars and fibers that cause gas. Sauerkraut and kimchi are popular examples of fermented cruciferous vegetables.

Slow down and chew

Digestion begins in the mouth, so take your time and chew your food thoroughly. This allows the enzymes in your saliva to break down fibers and carbohydrates, reducing the burden on your stomach and lowering the risk of gas.

Drink water between meals

Drinking a lot of water with meals can inhibit digestion for some individuals by diluting the enzymes and acids in the stomach. Try shifting your water consumption to between meals.

Frequently asked questions