Plant-Based Diets: The Good, Bad, And The Gassy

Swapping to a plant-based diet can be beneficial for your health, but it may also cause an increase in gas and bloating. This is due to the higher fibre content in plant-based foods, which our bodies can't fully digest. Instead, fibre is passed to the large intestine, where bacteria break it down through fermentation, producing gas as a side effect.

However, this doesn't mean that everyone will experience increased gas on a plant-based diet, and it may be a short-term adjustment as your body gets used to the higher fibre content.

Increased fibre intake

Swapping to a plant-based diet means you are likely to be eating a lot more fibre. Fibre is a type of carbohydrate that our digestive tract doesn't digest and absorb in the same way as other food. Instead, it passes undigested into our large intestine, where it is fermented by gut bacteria, producing gas.

Fibre-rich foods include fruits and vegetables, beans and legumes, nuts, seeds and whole grains. A plant-based diet typically includes more of these foods than an omnivorous diet, so it's no surprise that people often experience more gas when they switch.

The good news is that the increased gas is usually a sign that your digestive system is working well and that you are feeding your good gut bacteria. Research suggests that the high fibre intake associated with plant-based diets is beneficial for gut health, promoting a more diverse gut microbiome.

However, too much fibre, or more fibre than you are used to, can cause uncomfortable side effects such as bloating. The amount of fibre that causes these side effects varies from person to person, so it may take some trial and error to find the right amount for you.

If you are experiencing bloating due to increased fibre intake, there are a few things you can do to minimise the discomfort:

• Increase your fibre intake slowly by gradually incorporating more plant-based foods into your diet.
• Peel and/or cook fruits and vegetables, as this can help to reduce the fibre content.
• Include some lower-fibre plant-based proteins such as tofu, soy milk, protein powder and mock meats, instead of legumes at every meal.
• Swap out some whole grains for more refined varieties such as white rice or white bread.
• Soak legumes and grains before cooking, as this helps to pre-digest some of the fibre content.
• Try a digestive enzyme or digestive enzyme blend supplement, which can help your body to break down fibre.
• Limit your intake of high-fibre foods, especially cruciferous and allium vegetables like cauliflower, broccoli, cabbage, onions and leeks.

It's important to note that the bloating associated with increased fibre intake is often not permanent. As your gut adapts to the higher fibre load, the discomfort should decrease over time. This may take anywhere from a few days to a few months.

Poor preparation of legumes

To reduce the gassiness caused by legumes, it is recommended to soak dried beans before cooking and discard the soaking water, as this reduces the amount of oligosaccharides. Additionally, starting with smaller portions of beans and gradually increasing the amount can help the digestive tract adjust to the high fiber content.

Another way to minimize gas production is to cook legumes with herbs and spices that aid digestion, such as kombu seaweed, which is commonly used in Asian cultures. Over-the-counter medications containing simethicone can also help reduce bloating and discomfort caused by gas.

It is worth noting that while legumes can cause increased gas, they are also a vital part of many healthy diets, including the Mediterranean diet, which offers protection against heart disease, dementia, cancer, and other chronic illnesses. The fiber and sugars in legumes serve as food for the "good" bacteria in the digestive system, promoting better gut health.

High-fibre foods and the gut

The human gut is home to trillions of microorganisms, and keeping these in balance is key to overall health. A healthy gut has been linked to a healthier body, from maintaining a healthy weight to supporting a robust immune system and even protecting against life-threatening conditions like heart disease and cancer.

The Role of Fibre

Research shows that certain types of fibre are better for improving gut health. Fibre is food for the bacteria in your gut, especially in the large intestine. Fructans and cellulose are two types of fibre that are particularly beneficial. Fructans are high-fibre carbs found in onions, garlic, wheat, and other plant foods. Cellulose is an insoluble fibre found in the tough, chewy parts of fruits and vegetables, like broccoli stems and carrot peels.

The Benefits of a Plant-Based Diet

Adopting a plant-based diet is a great way to increase your fibre intake, as these diets are typically much higher in fibre than omnivorous diets. A study in the journal *Nutrients* found that increased flatulence after switching to a plant-based diet was a sign of better health. This is due to an increase in beneficial bacterial growth and more plant material in the digestive system.

Tips for Transitioning to a High-Fibre Diet

Transitioning to a high-fibre diet can come with some uncomfortable side effects, like increased gas and bloating. To minimise these side effects, it's recommended to incorporate high-fibre foods gradually. Cooking your vegetables can also help, as baking, steaming, or grilling them breaks down the starches and fibres that can cause gas. Soaking legumes and grains before cooking can also help reduce gas potential.

It's also important to remember that not all plant-based proteins cause gas and bloating. Leafy greens like kale, spinach, and bok choy are considered low-gas foods. Additionally, eating smaller meals, drinking plenty of water, and limiting carbonated drinks and artificial sweeteners can help reduce gas and bloating.

The Bottom Line

Increasing your fibre intake by adopting a plant-based diet can have numerous health benefits, but it's important to make the transition gradually to minimise any digestive discomfort.

Gas as a sign of good health

Gas is a normal part of the digestive process and occurs when bacteria in the digestive system break down food. While it may be embarrassing, it is a sign of a healthy gut and a regular, healthy digestive system at work. In fact, the average person passes gas more than 10 times a day.

Plant-based diets are typically much higher in fibre than omnivorous diets. Fibre is food for the bacteria in your gut, particularly your large intestine. When you switch to a plant-based diet, your bacterial community may not yet be adapted to your new diet, and the bacteria you do have may produce gas in amounts that are new to your system. This can cause bloating, discomfort, and gassiness.

While gas is normal, frequent gas may be a red flag for a serious health issue if it is accompanied by other symptoms such as abdominal pain, weight loss, fever, or bloody stools. These symptoms could indicate a digestive disorder such as celiac disease, ulcerative colitis, or Crohn's disease.

How to Reduce Gas

If you are experiencing discomfort due to gas, there are several things you can do to minimise it:

• Incorporate high-fibre foods gradually.
• Cook your vegetables instead of eating them raw.
• Soak legumes and grains before cooking.
• Try a digestive enzyme or digestive enzyme blend supplement.
• Limit high-gas foods such as cruciferous and allium vegetables.
• Eat smaller meals and chew your food thoroughly.
• Avoid carbonated drinks and gum, which can cause you to swallow excess air.

Reducing gas

If you've recently swapped to a plant-based diet, you may be experiencing an increase in gas. This is a common side effect, and it's due to the higher amount of fibre in plant-based foods. Fibre is food for the bacteria in your gut, and when you change your diet, you may not yet have the optimal bacterial community for your new diet.

Take it slow

Introducing a lot of fibre into your diet all at once can shock your gut. Instead, try to incorporate high-fibre foods gradually. This gives your gut time to adjust to your new diet and reduces gas and bloating.

Cook your veggies

Cooking your vegetables by baking, steaming, sautéing, or grilling them helps to break down some of the biggest gas-producing ingredients: starch and fibre. Cooking also makes the nutrients in vegetables more absorbable.

Soak legumes and grains

Soaking or sprouting legumes and grains helps to break down the starches and carbs, reducing their gas potential. It also makes it easier for your body to absorb the nutrients in these foods.

Try a digestive enzyme

Digestive enzymes can help your body break down fibre and reduce gas. This is especially beneficial for people who are lactose intolerant and eat high-fibre diets.

Limit high-gas foods

In addition to eating more low-gas foods like leafy greens, yogurt, and fermented foods, try to reduce your intake of cruciferous and allium veggies like cauliflower, broccoli, cabbage, onions, and leeks, which are known to produce more gas.

Eat smaller meals and chew slowly

Eating smaller meals and chewing slowly can help reduce the amount of air you swallow, which can contribute to gas buildup in the stomach.

Drink plenty of water

Water can help keep things moving in your digestive system and reduce bloating.

Pay attention to other beverages

Coffee, alcohol, and certain teas may exacerbate stomach discomfort and bloating. Try eliminating these drinks to see if it helps reduce gas.

Remember, it's normal to experience some gas when transitioning to a plant-based diet, and it usually gets better as your gut adjusts. However, if you have persistent or severe gas or bloating, it's a good idea to consult a healthcare professional.

Frequently asked questions