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

A plant-based diet is a great way to improve your health and protect the environment. However, it can also lead to increased bloating, at least initially. This is because plant-based diets are typically much higher in fibre than omnivorous diets, and fibre is a type of carbohydrate that our bodies cannot fully digest. Instead, fibre is fermented by bacteria in the large intestine, which produces gas and can lead to bloating.

The good news is that this type of bloating usually goes away as your body adjusts to the higher fibre intake. This may take anywhere from a few days to a few months. In the meantime, there are several strategies you can use to reduce bloating, including eating more slowly and mindfully, drinking plenty of water, soaking and cooking legumes, and limiting processed foods, salt, and fat.

Drink more water throughout the day

Water is essential to help fibre do its job properly. Fibre requires a significant amount of water to work effectively. Without adequate water, fibre will have the opposite effect and can cause constipation. Whenever your elimination is sluggish, you will experience bloating because a lot of stool in the gut will hinder the movement of gases.

Drinking more water throughout the day can help prevent water retention, which can contribute to bloating. It is recommended to drink enough water to be urinating pale urine every couple of hours. This is very individualised, but generally, if you are larger, more active, or it's hot outside, you will need to drink more water. Keep a one-litre bottle of water with you and fill it up at least twice a day.

In addition to drinking more water, there are other strategies to help ease the transition to a plant-based diet and reduce bloating:

• Chew your food thoroughly to help digest plant foods more effectively.
• Eat cooked vegetables as they are often easier to handle and can be more gentle on the digestive process.
• Spread fibre consumption throughout the day.
• Try a digestive enzyme or digestive enzyme blend to help break down fibre and reduce gas.
• Limit high-gas foods, such as cruciferous vegetables and carbonated drinks.
• Eat smaller meals more frequently throughout the day.

Eat smaller meals more frequently

Bloating is a common issue for people who have recently adopted a plant-based diet. This is because plant-based diets are typically much higher in fibre than omnivore diets, and it takes time for the body to adjust to this change.

If you are experiencing bloating, it may be helpful to eat smaller meals more frequently. This gives your body a smaller load of food to deal with at once, and helps your digestive system process food more efficiently, reducing the chances of bloating.

• Plan your meals in advance: Decide what you will eat for each meal and prepare your food ahead of time if possible. This will help you stick to smaller portions and make it easier to space out your meals throughout the day.
• Listen to your body: Pay attention to your hunger cues and eat when you are hungry, rather than waiting until you are overly hungry. This will help you avoid overeating and reduce the strain on your digestive system.
• Include a variety of foods: Make sure to include a balance of plant-based proteins, healthy fats, and complex carbohydrates in your meals. This will help you feel satisfied and provide your body with the nutrients it needs.
• Stay hydrated: Drink enough water throughout the day to support healthy digestion. Proper hydration helps move food smoothly through your digestive tract.
• Avoid carbonated beverages: Soda and other carbonated drinks can introduce excess air into your digestive system, leading to more bloating and gas. Instead, opt for still or flat water, or try peppermint, chamomile, or ginger tea after meals to promote digestion and soothe your gut.
• Be mindful of trigger foods: Some foods, such as beans, lentils, cruciferous vegetables, and high-fructose fruits, can be particularly gassy and bloating. If you find that certain foods trigger your bloating, try to limit your intake or prepare them in a way that reduces their gas-producing potential (e.g., by cooking them thoroughly or soaking them before cooking).

Cook your vegetables

Cooking vegetables can help to break them down, making them easier to digest and reducing the chances of bloating. This is especially true for cruciferous vegetables like broccoli, cauliflower, and cabbage, which are well-known for causing bloating.

There are several ways to cook vegetables, including:

• Baking
• Steaming
• Sautéing
• Grilling
• Roasting
• Stir-frying

Cooking vegetables also helps to pre-digest some of the biggest gas-producing ingredients, such as starch and fiber. It also makes the nutrients in the vegetables more absorbable.

In addition to cooking vegetables, there are a few other tips to reduce bloating on a plant-based diet:

• Soak legumes and grains before cooking
• Try a digestive enzyme or digestive enzyme blend
• Limit high-gas foods, such as cruciferous vegetables and onions
• Drink plenty of water to help fiber do its job properly
• Chew thoroughly to aid digestion
• Spread fiber consumption throughout the day

It's important to note that some bloating is normal, especially when consuming a large meal. However, if bloating is causing pain or discomfort, it may be a good idea to seek professional help.

Soak legumes and grains before cooking

Soaking legumes and grains before cooking is a great way to reduce bloating and improve digestion.

Legumes such as beans, lentils, and split peas are known to cause gas and bloating, especially when consumed in large amounts. Soaking legumes in water overnight and then discarding the water and rinsing them before cooking can help release some of the indigestible carbohydrates that cause bloating. Soaking also helps to break down complex starches, making legumes and grains easier to digest. Additionally, it reduces cooking time and removes phytic acid, which inhibits mineral absorption.

Grains, such as barley and rye, can also cause bloating, especially in individuals who are not used to eating a lot of fiber or who are intolerant to gluten. Soaking grains in an acidic medium, such as yogurt, whey, kefir, kombucha, raw apple cider vinegar, or lemon juice, can help break down starches and carbs, reducing the gas potential.

• Place legumes or grains in a glass or ceramic bowl and cover with warm water.
• For legumes, add approximately 1 teaspoon of salt per 1 cup of water. For grains, add an acidic medium (as mentioned above) at a ratio of approximately 1 tablespoon per 1 cup of water.
• Cover the bowl with a tea towel and place it in a dry, warm place for 12-24 hours.
• Rinse and refresh the soaking water once or twice during the soaking period.
• After soaking, drain, rinse, and then cook. Remember that soaking reduces cooking time, so adjust your cooking time accordingly.

Soaking legumes and grains before cooking is a simple yet effective way to improve digestion and reduce bloating. It is worth noting that everyone's tolerance for fiber and FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols) is different, so you may need to experiment to find what works best for you.

Eat slowly and chew thoroughly

Chewing is the only part of the digestive process that we have control over, so it's important to do it right!

Plant cell walls take a lot of grinding to break down properly. The acid and enzymes that your food encounters after you swallow work best when there is more surface area for them to attach to. Chewing kickstarts the digestive process, and the enzymes in saliva help break down carbs and starch so they spend less time sitting in your stomach.

Gulping down your food means you'll swallow air in addition to food, which causes gas to build up in the stomach. Slowing down the rate at which you eat will also help minimise the amount of air you are swallowing, which will decrease the amount of gas in your gut.

It's easy to forget to chew thoroughly, especially when you're hungry or in a rush. But being mindful of your chewing will help you slow down and give your enzymes more contact with the food.

Blending foods can also improve digestion, especially for people with particularly sensitive digestive tracts such as those with ulcerative colitis, as it helps to break down the tough cell walls of plant foods. If you find raw kale hard to digest, try adding it to a smoothie or blending it into a pesto.

If you love smoothies, be mindful of how you consume them. If you gulp down a large smoothie, you'll introduce a lot of nutrients into your gut very quickly and you may feel bloated. Instead, sip slowly and actually chew your smoothie. This will slow you down and give the enzymes in your saliva more contact with the food.

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