Vegan Diet And Gas: Avoiding Bloating

A vegan diet is a great way to improve your health, lower your carbon footprint, and lose weight. However, it can also lead to bloating and gas, which can be uncomfortable and embarrassing. The good news is that there are several ways to reduce these side effects. Firstly, it's important to increase your fibre intake gradually. This gives your gut bacteria time to adjust to the higher fibre load. You can also try cooking your vegetables, as this softens the fibre and makes it easier to digest. In addition, drinking plenty of water can help move fibre through your digestive tract. Finally, limiting processed foods, salt, and fat may also reduce bloating and gas.

Eat more probiotic foods

Eating more probiotic-rich foods is a great way to improve your gut health and reduce bloating and gas. Probiotics are beneficial bacteria that live in the body and provide several health benefits, such as improved digestion and reduced risk of certain diseases.

• Fermented vegetables: Pickled or fermented vegetables like sauerkraut, kimchi, and pickles are excellent sources of probiotics. Just make sure to choose unpasteurized products, as pasteurization can destroy the beneficial bacteria.
• Fermented Soy Products: Tempeh, natto, and miso are great examples of fermented soy products that are rich in probiotics. Tempeh, in particular, has a firm texture that makes it versatile for use in various dishes.
• Beverages: Water kefir, coconut kefir, and kombucha (fermented tea) are refreshing beverage options that provide a healthy dose of probiotics. However, keep in mind that kombucha contains low levels of alcohol, so it may not be suitable for everyone.
• Plant-based Dairy Alternatives: Opt for dairy-free yogurt and plant-based cheeses, which can be easily made at home or purchased from health food stores. Look for unpasteurized and unheated options to ensure the survival of the probiotics.
• Condiments: Fermented condiments like mustard, relish, or chutneys can add a tasty probiotic boost to your meals.
• Fortified Foods: Some store-bought plant-based yogurts and other fortified dairy alternatives are fortified with live cultures, such as Lactobacillus, to boost their health benefits. Always check the labels to ensure you're choosing probiotic-rich options.

Remember, when incorporating probiotic-rich foods into your diet, it's best to start slowly and gradually increase your intake to avoid any digestive upset. Additionally, pairing these foods with prebiotic-rich foods like bananas, asparagus, leeks, and garlic can help feed the beneficial bacteria in your gut and enhance their effects.

Eat slowly and mindfully

Eating slowly and mindfully is one of the best ways to ease bloating on a vegan diet. When you eat faster, you tend to swallow more air, which can cause bloating. Research shows that people tend to eat less when they eat slowly because it leads to a boost in fullness hormones.

Being more mindful of how much fibre you're adding to your diet can also help. Introduce high-fibre foods to your diet gradually, rather than all at once. Start with smaller amounts of beans or cruciferous vegetables in meals, and try alternating whole grains with refined grains. Some people find lentils to be easier to digest than other beans, although this varies from person to person. Tofu and tempeh are other plant-based proteins that tend to be more easily digested.

If you have persistent issues with bloating, you might want to start logging your foods in a journal, along with your daily meals and symptoms, which could help you or your doctor identify potential triggers.

Drink water throughout the day

Water is an essential part of a healthy diet, and it is especially important when it comes to managing bloating and gas on a vegan diet. Here are some tips to help you stay hydrated throughout the day and reduce any uncomfortable symptoms:

• Spread your water intake throughout the day: It is recommended to drink 3.7 litres of water per day if you're a man and 2.7 litres if you're a woman. Try to spread your water intake evenly, rather than only drinking at mealtimes. This ensures that water is readily available when it is needed for digestion.
• Drink water with every meal: Water helps move fibre along your digestive tract, making it more easily digestible and reducing bloating. Aim to drink a glass of water with every fibre-heavy meal.
• Stay hydrated to prevent constipation: Soluble fibre attracts water, so if there isn't enough water in your system, it can lead to constipation and bloating. Staying hydrated will help prevent this.
• Drink water to aid insoluble fibre: Insoluble fibre, found in foods like whole wheat flour, beans and potatoes, attracts water in the small intestine, speeding up its exit from your body. Water is essential for this process.
• Drink water to support your gut health: Plant-based diets are rich in fibre, polyphenols and other prebiotics, which fuel the growth of beneficial bacteria in your gut. However, a side effect of this process is the production of gas. Drinking enough water will support your gut health and help manage any bloating or gas.
• Drink herbal teas to increase your water intake: In addition to water, you can also drink herbal teas such as peppermint, ginger or fennel tea. These teas have the added benefit of providing digestive relief.

Soak legumes before eating

Legumes are a staple of many cuisines and a top source of plant-based protein. Chickpeas, black beans, lentils, pigeon peas, mung beans, and split peas are some examples of legumes. However, they are high in fiber, which can make gas and bloating worse. Soaking legumes before cooking can help reduce the chance that they will upset your stomach.

How to soak legumes

If you are cooking legumes from dry, it is recommended to soak them in water overnight and then discard the water and rinse them well before cooking. This releases some of the indigestible carbohydrates into the water. If you are using canned beans, be sure to drain and rinse them thoroughly before eating or cooking with them.

Legumes contain indigestible carbohydrates that are fermented by our intestines, which can cause bloating, especially when consumed in large amounts. Soaking legumes help to leach out these sugars, reducing the chance that they will upset your stomach.

Other tips for reducing bloating when eating legumes

Some people find that blended beans, such as hummus and other bean spreads, are easier to digest. Additionally, incorporating some lower-fibre plant-based proteins such as tofu, soy milk, protein powder, and mock meats can help reduce bloating.

Limit processed foods, salt, and fat

While a vegan diet has many health benefits, it can also lead to bloating and gas. This is usually due to the high fibre content of plant-based foods. However, certain processed foods, as well as salt and fat, can also trigger bloating and should be limited.

Processed foods

Some processed foods can cause bloating and gas. Carbonated drinks, sugar alternatives such as xylitol, sorbitol, and mannitol, and even chewing gum can all lead to a buildup of gas in the stomach.

Salt

Salt causes the body to retain water, which can lead to bloating. Many processed foods, like cured meats, cold cuts, and fast foods, are high in salt.

Fat

Limiting your fat intake to small amounts of healthy oils and plant-based fats may also help reduce bloating. This is because your digestive tract needs more time to process fat.

Frequently asked questions