Vegan Gas: How Long Before You're Comfortable?

One of the most common concerns for people transitioning to a vegan diet is an increase in gas and bloating. This is a normal part of the adjustment period, as the body gets used to a new way of eating. The time it takes to adjust varies from person to person, but on average, it takes about two weeks for the digestive tract to adapt to the increased fibre content in a plant-based diet. During this time, the body produces more healthy gut bacteria to break down the excess fibre, which ultimately reduces gas and bloating. In some cases, it has been reported to take up to two months for the body to fully adjust and for bloating to subside.

High-fibre foods can cause gas

When a person transitions to a vegan diet, they tend to consume more fibre and carbohydrates than before. This extra fibre and carbohydrates lead to increased gas production as they are broken down in the large intestine. The bacteria in the colon produce gas as a byproduct of their digestion of fibre. While this gas production is a natural part of the digestive process, it can cause discomfort and bloating.

The American Academy of Family Physicians recommends that if a sudden increase in fibre causes bloating, cramping, or gas, you should increase your intake slowly over several days to a week so that your body can adjust. This allows the body to get used to the higher fibre intake and reduces the likelihood of gas and bloating.

There are two types of dietary fibre: insoluble and soluble. Insoluble fibre does not dissolve in water and passes through the digestive system whole, helping to move food along. Sources of insoluble fibre include whole-wheat flour, seeds, and the skins of fruits and vegetables. Soluble fibre, on the other hand, dissolves in water and forms a gel that makes stools bulkier and easier to pass. Beans, oats, apples, avocados, and okra are good sources of soluble fibre.

It is important to note that not everyone will experience gas and bloating when consuming high-fibre foods. It depends on individual factors such as the specific foods consumed and any sensitivities to certain foods. Additionally, some high-fibre foods may produce more gas than others. For example, whole-wheat products, oatmeal, asparagus, broccoli, and pears are common high-fibre foods that can lead to excessive gas.

To reduce fibre-induced bloating and gas, it is recommended to gradually increase fibre intake over time rather than making a sudden steep increase. Aim to increase your fibre consumption by no more than 5 grams per week. This allows your body to adjust to the higher fibre intake and reduces the likelihood of intestinal gas. Staying hydrated by drinking plenty of water is also important, as fibre needs additional water to move effectively through the digestive tract.

While high-fibre foods can cause gas, they offer numerous health benefits. Fibre helps stabilize blood sugar, lower cholesterol, and promote a healthy digestive system. It is important to include high-fibre foods in your diet, but it is also crucial to introduce them gradually and ensure adequate hydration to minimize any discomfort.

Gas is a normal part of the digestive process

Gas is a natural and normal byproduct of digestion, the process your body goes through to break down the foods you eat into nutrients. Your body releases gas through your mouth when you burp or when you pass wind.

Gas is created when good bacteria in your colon break down certain foods. It can also be caused by swallowing air, which can happen when you eat or drink too quickly, chew gum, smoke, or wear loose dentures.

Most people produce about 1 to 4 pints of gas a day and pass gas about 14 to 23 times a day. While it may be uncomfortable and embarrassing, it is not life-threatening.

Foods that commonly cause gas

According to the National Institute of Diabetes and Digestive and Kidney Diseases, most foods that contain carbohydrates can cause gas. However, fats and proteins cause little gas. Here are some foods that commonly cause gas:

• Raffinose: A complex sugar found in beans, cabbage, Brussels sprouts, broccoli, asparagus, other vegetables, and whole grains
• Lactose: A natural sugar found in milk and milk products, as well as processed foods such as bread, cereal, and salad dressing
• Fructose: A sugar found in onions, artichokes, pears, and wheat, and also used as a sweetener in some soft drinks and fruit drinks
• Sorbitol: A sugar found naturally in fruits, including apples, pears, peaches, and prunes, and also used as an artificial sweetener in many diet foods and sugar-free candies and gums
• Starches: Most starches, including potatoes, corn, noodles, and wheat, produce gas as they are broken down in the large intestine. Rice is the only starch that does not cause gas
• Soluble fiber: Found in oat bran, beans, peas, and most fruits
• Insoluble fiber: Found in wheat bran and some vegetables, this type of fiber passes through the intestines largely unchanged and produces little gas

Reducing gas discomfort

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

• Change your diet: Cut back on high-fiber foods, carbonated drinks, and dairy, or try a low FODMAP diet, which substitutes carbohydrates that are difficult to digest with more easily digestible alternatives
• Change how you eat and drink: Avoid using straws, sucking on hard candy, or chewing gum, and try to eat more slowly
• Take over-the-counter medications: Alpha-galactosidase (Beano®), bismuth subsalicylate (Pepto-Bismol®), lactase enzymes (Lactaid®), probiotics (Culturelle®), and simethicone (Gas-X®, Mylanta®) can help relieve gas pain and reduce intestinal gas buildup

It's important to note that while gas is generally not a medical issue, it can sometimes signal a serious problem with your digestive system. If you are experiencing excess gas, foul-smelling gas, or gas pain, be sure to consult your healthcare provider.

Gas can be caused by the body adjusting to a new diet

It is normal to experience some gas when transitioning to a new diet, such as a vegan one. This is because, when you make a change to your diet, your body needs time to adjust. This can take anywhere from a few days to several weeks, and there is no set time that it takes to adjust as everyone is different.

When people switch to a plant-based diet, they usually consume more fiber and carbohydrates than before. This extra fiber and these extra carbohydrates produce more gas than normal. This is because the body cannot digest fiber, so it reaches the large intestine and the bacteria in the gut break it down in a fermentation process, producing gas.

The American Academy of Family Physicians recommends that if a sudden increase in fiber causes bloating, cramping or gas, you should increase your intake slowly over several days to a week so that your body can adjust. Introducing high-fiber foods into the diet slowly over several weeks allows the digestive system to acclimate to them and can help to prevent gas and bloating.

There are also some foods that will produce gas no matter how long you've been eating them, such as beans, broccoli, cauliflower, lentils, onions, and other vegetables. Beans, in particular, contain a lot of raffinose, a complex sugar that the body has trouble digesting. Raffinose passes through the small intestines into the large intestines, where bacteria break it down, producing gas.

Some foods are more likely to cause gas

It is important to note that not all plant-based foods cause gas or bloating. The gas potential of various foods depends on the amount and type of fiber and each person’s individual health. However, some foods are more likely to cause gas than others.

High-Fiber Fruits

Some fruits, like apples, can cause gas in certain people whose bodies can’t properly break down fructose. If you’re someone with fructose malabsorption or intolerance, then stick to blueberries, strawberries, and raspberries (avoid blackberries, which have the highest fructose of the berries). Be careful not to eat too many berries though, as they still contain a significant amount of fiber which may cause gas in those unused to a high-fiber diet. Bananas are another low-fructose fruit that can help reduce bloating by balancing sodium levels that can cause water retention.

Cruciferous Vegetables

Cruciferous vegetables (like broccoli, cauliflower, and Brussels sprouts) cause gas due to the presence of raffinose, a type of oligosaccharide (kind of carbohydrate) that can’t be digested in the stomach and small intestine so it passes to the large intestine where it ferments. This fermentation by gut bacteria is what causes gas and bloating. Zucchini, cucumber, and pumpkin are all lower-carb vegetables that are much easier on the digestive system. In addition, their high water content helps reduce bloating.

Legumes

Beans are some of the most notorious plant-based foods that cause gas. That’s why they have the nickname “the musical fruit”. Beans have high amounts of the oligosaccharide raffinose, the same compound in cruciferous vegetables that causes them to skip digestion in the stomach and small intestine where the body has difficulty breaking them down, and they ferment in the large intestine, causing gas. Beans are also high in fiber, increasing the gas production of bacteria in the gut.

Dairy

Milk and milk products are also well-known for causing gas and bloating. This is due to the presence of lactose (milk sugar) in milk-based products like whey or casein protein powders. And because 75% of the population is lactose intolerant, it’s a pretty common side effect.

Other Gas-Causing Foods

Carbonated drinks, chewing gum, and hard candy, which cause you to swallow excess air, can also lead to a buildup of gas in the stomach. Artificial sweeteners are also a common culprit.

There are ways to reduce gas

It's normal to experience some gas when transitioning to a vegan diet, but there are several ways to reduce it. Here are some tips to help you minimise flatulence:

• Increase fibre intake gradually: Start by introducing fibre-rich foods slowly and gradually increase your intake over time. This will give your body more time to adjust to the higher fibre content.
• Chew your food thoroughly: Take your time to chew your food properly. This helps to break down food more effectively, reducing the amount of gas produced during digestion.
• Soak and cook beans: Soak dry beans overnight and cook them thoroughly. This helps to reduce the amount of gas-causing oligosaccharides present in beans.
• Rinse canned beans: Drain and rinse canned beans to remove excess oligosaccharides and reduce salt content, making them healthier and less likely to cause gas.
• Cook cruciferous vegetables: Cooking vegetables such as broccoli, cauliflower, and cabbage can help break them down, making them easier to digest and reducing gas.
• Stay hydrated: Drinking plenty of water can help break down food during digestion and reduce bloating.
• Probiotics and prebiotics: Consume probiotics (found in fermented foods like kimchi, sourdough bread, and pickled foods) and prebiotics (found in acacia fibre and inulin powders) to support a healthy gut bacteria balance, which can help reduce gas.
• Digestive enzymes: Taking digestive enzymes like Vegan Bean-zyme with meals can aid in breaking down gas-causing fibres and carbohydrates.
• Reduce stress: Stress can negatively impact your gut health, leading to increased gas production. Find ways to manage your stress, such as meditation or making time for relaxing activities.
• Exercise regularly: Physical activity can help regulate digestion and reduce constipation, which can contribute to gas buildup.
• Identify food sensitivities: Keep a food journal to identify any specific foods that trigger gas. You may have sensitivities to certain foods that are causing your digestive system to produce more gas.

Frequently asked questions