Vegan Diarrhea: Avoiding Pitfalls For A Healthy Gut

How to Avoid Diarrhea on a Vegan Diet

Adopting a vegan diet can bring about several changes in the body, including an increase in bowel movements. While this is a normal adjustment period, it can be uncomfortable, and in some cases, it may lead to diarrhea. Diarrhea is a sign that something in your diet is causing irritation, and it can be a result of a very bad diet. A University of Oxford study of 20,000 people found that vegans defecate more than vegetarians, who in turn defecate more than meat-eaters. This is due to the high fiber content in plant-based diets, which can lead to softer and bulkier stools. However, if you are experiencing diarrhea, it is important to identify the cause and make adjustments to your diet.

Tips to Avoid Diarrhea on a Vegan Diet:

- Gradually increase your fiber intake: Fiber is great for digestive health, but a sudden increase can cause tummy troubles. It is recommended to add five grams of fiber to your diet per week to avoid discomfort.

- Choose soluble fiber sources: Opt for soluble fiber, which dissolves in water and is easier to digest, over insoluble fiber.

- Thoroughly cook beans and lentils: Cooking these foods helps break down FODMAPs, which are short-chain carbohydrates that can be difficult to digest and lead to gas and diarrhea.

- Avoid large quantities of cruciferous vegetables: Vegetables like broccoli, cauliflower, and Brussels sprouts contain FODMAPs, so it's best to limit your intake if you're prone to diarrhea.

- Identify food allergies or intolerances: Some people may have allergies or intolerances to common vegan foods like soy, gluten, or legumes, which can trigger diarrhea. It's important to pay attention to which foods cause issues and consult a doctor if concerned.

- Stay hydrated: Drinking enough water is crucial to maintaining digestive health and preventing constipation, which can contribute to diarrhea.

- Manage stress: Stress can worsen diarrhea, so finding ways to reduce stress, such as through yoga or meditation, may help alleviate symptoms.

Remember, it's normal for a vegan diet to increase your bowel movements, but if you're experiencing diarrhea, make sure to identify and address the underlying cause.

Increase your fibre intake gradually

If you are new to a vegan diet, it is important to increase your fibre intake gradually. This is because a vegan diet is typically high in fibre, which can cause tummy troubles if you're not used to it. Fibre is a non-digestible substance, so it increases the frequency of bowel movements and adds bulk to the stool. This can lead to looser stools and even constipation if you're not careful.

The recommended daily fibre intake is 25 grams for women and 38 grams for men. If you are switching to a vegan diet, it is recommended to add in five grams of fibre per week to avoid any digestive issues. This will help your body adjust to the new diet and reduce the risk of constipation, excessive gas, and other tummy discomforts.

To increase your fibre intake gradually, you can start by adding more high-fibre foods to your diet in small amounts. Some good sources of fibre for vegans include whole grains, fruits, vegetables, nuts, seeds, and legumes. For example, you could try adding a serving of beans or lentils to your meals a few times a week and gradually increasing the amount over time. Another option is to choose soluble fibre sources, as they dissolve in water and are easier to digest. Examples of soluble fibre include oats, peas, beans, citrus fruits, and barley.

It is also important to drink enough water when increasing your fibre intake. Fibre absorbs water, so it is crucial to stay hydrated to prevent constipation and promote healthy digestion. Additionally, regular exercise can help move food through the colon and reduce the risk of constipation.

Choose soluble fibre sources

Soluble fibre is a type of dietary fibre that is soluble in water. It forms a gel-like substance in the body that slows down the digestive process and has a range of health benefits, from regulating blood sugar levels to lowering cholesterol.

When increasing your fibre intake, it is important to do so slowly to avoid digestive issues. It is also important to drink plenty of water, as this helps soluble fibre form a gel, which aids digestion and prevents constipation.

The best sources of soluble fibre are whole grains, beans, legumes, nuts, seeds, vegetables and fruit. Here are some foods that are particularly high in soluble fibre:

• Oats are a well-known source of fibre, containing a type of soluble fibre called beta-glucan. This has been shown to reduce the risk of heart disease.
• Barley is another whole grain that is high in fibre, with some varieties containing as much as 30g of fibre per 100g. It is also a source of beta-glucan.
• Black beans are a great source of soluble fibre, containing a form of soluble fibre called pectin. Pectin can help to reduce constipation and lower cholesterol.
• Lima beans contain almost as much soluble fibre as black beans and are also a source of pectin.
• Kidney beans are another bean that contains pectin. They also contain a mineral called molybdenum, which helps the body process sulphites.
• Lentils are a good source of protein and soluble fibre. They also have the benefit of not needing to be soaked before cooking.
• Golden flax seeds, also known as linseeds, are high in soluble fibre, with up to 40% of the fibre in flax seeds being soluble.
• Chia seeds are another seed that contains soluble fibre, which goes sticky when mixed with water.
• Hazelnuts are a nut that contains soluble fibre, as well as vitamin E, copper and magnesium, which can help to reduce blood pressure and inflammation.
• Brussels sprouts are a versatile vegetable that is high in soluble fibre. They are also a source of vitamin K, which is important for blood clotting and bone health.
• Broccoli is another vegetable that contains a significant amount of soluble fibre. It also has antioxidant and anticancer properties.
• Turnips are a root vegetable that contains soluble fibre, as well as potassium, calcium, vitamin C and vitamin K.
• Carrots are a tasty and popular vegetable that contains soluble fibre, as well as beta-carotene, which is important for night vision.
• Avocados are a superfood that contains soluble fibre, as well as good fats, vitamin K, vitamin C, folate and potassium.
• Pears are a fruit that contains soluble fibre, with about 20% of the fibre in a pear being soluble.
• Figs are a remedy for constipation that has been used for years, likely due to their soluble fibre content.
• Apricots are a small, sweet fruit that contains soluble fibre.
• Apples are a well-known fruit that contains soluble fibre, specifically a type called pectin. Apple pectin has been linked to a reduced risk of heart disease and improved gut function.

Cook beans and lentils thoroughly

Cooking beans and lentils thoroughly is an important step in avoiding diarrhea on a vegan diet. This is because beans and lentils contain FODMAPs, which are short-chain carbohydrates that can be difficult for some people to digest. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. When FODMAPs are consumed, they can ferment in the intestines, producing gas and leading to diarrhea.

By cooking beans and lentils thoroughly, you can help break down some of these FODMAPs, making them easier to digest and reducing the risk of diarrhea. It is important to note that everyone's digestive system is different, and some people may still experience digestive issues even when beans and lentils are cooked thoroughly. However, proper cooking is a crucial step in reducing the likelihood of diarrhea when following a vegan diet.

• Soak beans and lentils overnight before cooking. This helps to reduce the levels of FODMAPs and makes them easier to digest.
• Use fresh beans and lentils whenever possible. Canned or pre-cooked beans may not have the same digestive benefits as freshly cooked ones.
• Cook beans and lentils until they are soft and tender. The longer they are cooked, the more FODMAPs are broken down.
• Avoid undercooking or eating raw beans and lentils, as they may be more likely to cause digestive issues.
• Experiment with different cooking methods, such as boiling, pressure cooking, or slow cooking, to find the best results for your digestive system.
• Remember that everyone's tolerance for FODMAPs is different. Some people may still experience diarrhea even when beans and lentils are cooked thoroughly. In that case, it may be necessary to reduce the overall consumption of these foods or try alternative plant-based protein sources.

Avoid large amounts of cruciferous vegetables

A vegan diet can be rich in fibre, which is great for digestive health. However, too much fibre can lead to diarrhoea. Cruciferous vegetables are a common source of fibre in a vegan diet, and they include broccoli, Brussels sprouts, cabbage, and cauliflower. These vegetables are high in sulfur and can cause bloating and gas, which may lead to diarrhoea.

If you experience diarrhoea after consuming large amounts of cruciferous vegetables, it is advisable to reduce your intake and try alternative vegetables that are easier to digest, such as carrots, spinach, sweet potatoes, zucchini, green beans, celery, and squash. Cooking cruciferous vegetables can also help break down complex sugars, making them easier to digest and reducing the likelihood of diarrhoea.

It is important to note that everyone's digestive system is unique, and you should consult a doctor or dietitian to determine the best approach for your individual needs. They can help you identify any food intolerances or sensitivities and provide guidance on how to incorporate cruciferous vegetables into your diet in a way that supports your digestive health.

Additionally, when making significant dietary changes, such as transitioning to a vegan diet, it is recommended to do so gradually. This allows your body to adjust and can help prevent digestive issues like diarrhoea.

Avoid fried and spicy foods

A vegan diet can be a great way to improve your health, show your support for animal rights, and help the environment. However, it can also lead to some unwanted digestive issues, such as diarrhoea.

One way to avoid diarrhoea on a vegan diet is to steer clear of fried and spicy foods. These types of foods can irritate the lining of your stomach and intestines, leading to increased intestinal contractions and diarrhoea. Spicy foods, in particular, contain a chemical called capsaicin, which can cause a burning sensation and irritate the gut. If you're prone to diarrhoea, it's best to avoid foods like hot wings, chilli, hot sauces, and salsas. Instead, opt for spices like cinnamon and ginger, which can help ease stomach discomfort while still providing plenty of flavour.

Fried foods are also best avoided as they are high in fat, which is difficult for the body to break down. This can lead to an accumulation of fatty acids in the gut, triggering fluid secretion and increased intestinal contractions, resulting in diarrhoea. Stay away from foods like French fries, onion rings, doughnuts, and fatty meats. Instead, choose grilled or baked options, and lean cuts of meat if you're a meat-eater.

In addition to avoiding fried and spicy foods, it's also a good idea to limit your intake of other trigger foods, such as dairy, sugar substitutes, caffeine, and alcohol. These can all irritate the gut and worsen diarrhoea.

Remember, everyone's body is different, so the key is to listen to your body and make adjustments as needed. If you're experiencing persistent diarrhoea, it's always best to consult a healthcare professional for personalised advice.

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