Vegan Diet And Gas: What To Avoid Eating

A vegan diet can bring a host of health benefits, but it may also bring some unwanted side effects, such as bloating and flatulence. This is due to the high fibre content of vegan diets, which can take some time for the body to adjust to. Beans, legumes, nuts, seeds and processed soy products are all common sources of vegan protein and are also hard for the body to break down, leading to increased gas. However, there are several ways to reduce this discomfort. For example, slowly transitioning to vegan-friendly protein sources and dairy alternatives can help, as can soaking beans and legumes to reduce oligosaccharide concentrations. Consuming probiotics and digestive enzymes can also ease digestion.

Eat lighter meals and take it easy with fats

Eating lighter meals and taking it easy with fats can help reduce gas and bloating on a vegan diet. This is because fat takes longer to digest than any other macronutrient. When you eat fat with a meal, it slows down the digestion and breaking down of nutrients from all other foods consumed in that meal, which can cause a lot of gas and bloating.

Therefore, it is recommended to experiment with eating lower-fat meals made from fruits, vegetables, healthy starches like sweet potatoes and squash, and whole grains instead of higher-fat meals. You can also try an oil-free diet, as oil is a dense, processed form of fat that can strain an already sensitive system.

However, it is important to note that some fats are beneficial and necessary for a healthy diet. For example, nuts, seeds, and nut butters are easier to digest than oils, and healthy fats are important to include in your daily diet. Just remember to stick to a tablespoon of nuts, seeds, or nut butter and a quarter of an avocado per day if you are experiencing tummy troubles.

Soak beans and legumes to reduce oligosaccharide concentrations

Soaking beans and legumes is an effective way to reduce oligosaccharide concentrations and, in turn, reduce intestinal gas. Oligosaccharides are short molecular chains of sugars that are stored in large amounts in the outer coatings of legumes, and they are well-known for causing flatulence.

Oligosaccharides are composed of raffinose, stachyose, ciceritol, and verbascose, and they are not easily digested by humans due to the lack of the α-galactosidase enzyme. As a result, these sugars pass through the digestive system and reach the large intestine, where they are fermented by bacteria, leading to the production of gases such as carbon dioxide, hydrogen, and methane.

By soaking beans and legumes, you can break down their cell membranes and release the oligosaccharides, which then dissolve into the soaking water. It is recommended to use a large amount of water, such as ten cups of boiling water for every pound of dried beans. Boil the beans for a few minutes, cover them, and let them soak overnight. It is crucial to discard the soaking water afterward, as it contains the dissolved oligosaccharides.

While soaking is an effective method, it is worth noting that different types of beans and legumes may require specific soaking conditions. For example, black beans, fava beans, and lentils benefit from soaking in warm water with lemon or lime juice and apple cider vinegar. On the other hand, split peas should be soaked in water with baking soda, while white, kidney, or brown beans can be soaked in soft water or tap water with lime juice.

In addition to soaking, other methods such as cooking beans thoroughly and adding certain ingredients like kombu or wakame seaweed, or a bay leaf, can also help reduce gas production.

Consume probiotics and digestive enzymes

Probiotics are beneficial microbes that help bring balance to your gut, and by extension, the rest of your body. Fermented foods like sauerkraut, miso, and tempeh are packed full of probiotics. Probiotics are typically found in dairy products, but vegan-friendly sources include products containing lactobacillus acidophilus, a probiotic often added to foods.

Probiotics are strains of beneficial bacteria that help digestion, reduce gas and bloating by balancing gut bacteria, and can help your body fight off unhealthy strains of bacteria. When transitioning to a vegan diet, your body is going through many beneficial changes, but it will also be getting rid of old waste from animal products, which can leave you feeling bloated and sluggish. Probiotics can help ease this transition.

Digestive enzymes are different from probiotics. While probiotics help balance gut bacteria, digestive enzymes help break down food more quickly, making you less likely to be bloated. Look for digestive enzymes with a wide range of enzymes, such as advanced enzymes or multi-spectrum enzymes for the most benefits.

Pineapple and papaya contain powerful digestive enzymes, so try to eat these fruits whenever you can. However, note that the dried versions of these fruits are usually heat-treated, so the beneficial enzymes are destroyed.

Skip raw veggies and opt for steaming or simmering

A vegan diet can be a shock to the system, especially if you're switching from a diet of mostly animal products. This is because plant-based diets are typically much higher in fibre, which can be difficult for the body to break down.

One way to ease the transition and reduce gas is to limit your intake of raw vegetables. Cooking vegetables makes them easier for the body to break down, so steaming or simmering them is a good alternative. This doesn't have to be a permanent change; you can slowly build up your tolerance for raw vegetables over time.

Steaming or simmering vegetables is a simple way to make them easier to digest. You can also try other cooking methods, such as roasting or boiling, to see what works best for you. Just be aware that some cooking methods, like boiling, can leach nutrients from vegetables, so it's generally better to use a gentler cooking method like steaming.

It's also important to note that not all vegetables are equally likely to cause gas. Vegetables like broccoli, cabbage, garlic, and onions can be particularly troublesome for people with sensitive digestion. So, if you're prone to gas, you may want to limit your intake of these vegetables or try cooking them before consuming them.

Additionally, it's worth mentioning that the way you combine vegetables in your meals can also affect digestion. Some people find that pairing certain vegetables together, like beans and cruciferous vegetables, can increase the likelihood of gas. So, you might want to experiment with different combinations of vegetables to see what works best for your body.

Avoid carbonated drinks and gum

Carbonated drinks, such as sparkling water and soda, can cause gas and bloating. This is true even if the drink is a diet beverage. While the carbonation itself can be a cause, the addition of sugar or artificial sweeteners can also increase gas in the digestive system. High-fructose corn syrup, which is found in many regular sodas, can also lead to gas and bloating.

Sugar alcohols, such as sorbitol, xylitol, mannitol, maltitol, and erythritol, are often added to sugar-free products, including gum. These sugar alcohols are incompletely absorbed in the body and are fermented by bacteria in the large intestine, leading to gas, bloating, cramping, and diarrhea. Consuming large quantities of these sugar alcohols at once can cause digestive issues, and it is recommended to cut back on consumption to find your personal tolerance threshold.

Therefore, to avoid gas on a vegan diet, it is advisable to avoid carbonated drinks and sugar-free gum, especially those containing sugar alcohols. Opting for flat drinks and sugar-based or natural chewing alternatives can help reduce the likelihood of experiencing gas and bloating.

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