Vegan Diet And Gas: Reducing The Bloat

Veganism is a great way to improve your health, lose weight, and lower your carbon footprint. However, it can also lead to an increase in gas and bloating. This is because plant-based diets are typically much higher in fibre than omnivore diets, and our bodies don't produce the enzymes needed to break down certain fibres. This leads to bacteria in the large intestine breaking them down via fermentation, which produces gas.

The good news is that there are several ways to reduce gas and bloating on a vegan diet. Firstly, it's important to increase your fibre intake gradually. You should also make sure to drink plenty of water, as this helps move fibre through your digestive tract. Cooking your vegetables is also recommended, as this helps to break down starches and fibres, making them easier to digest. Soaking legumes and grains before cooking can also help, as it predigests the starches and carbs. Finally, limiting processed foods, salt, and fat may help, as these can be hard to digest and cause bloating.

Introduce high-fibre foods slowly

If you're new to a plant-based diet, your digestive system will need time to adjust to the increase in fibre. Fibre is the indigestible part of plant foods that cleans out your digestive system. There are two types of fibre: soluble and insoluble. While soluble fibre dissolves in water and forms a gel-like substance in the digestive tract, insoluble fibre doesn't dissolve in water. Instead, it adds bulk to your stool.

Because our bodies don't make the enzymes necessary to break down certain fibres, they're passed to the large intestine instead, where bacteria break them down via fermentation, which produces gas and bloating.

To avoid overwhelming your digestive system, 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, try logging your foods in a journal along with your daily meals and symptoms, which could help you or your doctor identify potential triggers.

Cook your veggies

If you're experiencing more gas than usual after switching to a vegan diet, don't worry, it's completely normal. In fact, it's a sign of better health! This is because vegan diets are typically much higher in fibre than omnivore diets, and your body needs time to adjust to the increase.

One way to reduce the gassiness is to cook your veggies. Baking, steaming, sautéing, or grilling your vegetables helps to pre-digest some of the biggest gas-producing ingredients in your veggies: starch and fibre. It also helps make the nutrients in your vegetables more absorbable.

It's especially important to cook cruciferous vegetables like broccoli, cabbage, kale, collards, and cauliflower. This is because they are high in a sugar called raffinose, which we lack the necessary enzyme to break down. When raffinose passes through our digestive tract in "whole" form, it ferments in the lower intestine, causing uncomfortable bloating and flatulence.

However, it's worth noting that not all raw vegetables are difficult to digest. For example, celery, carrots, cucumber, and bell pepper are typically fine to eat raw.

So, if you're finding that your vegan diet is causing you discomfort, try opting for cooked veggies over raw. This should help to reduce the gas and bloating you're experiencing.

Drink peppermint tea

Drinking peppermint tea can be an effective way to reduce gas and bloating on a vegan diet.

Peppermint is known to be soothing on the stomach, and can help to relax the body after eating a meal. Peppermint tea is a great way to get your peppermint fix, and it also has the added benefit of increasing your water intake, which is important for digestion.

Drinking herbal teas, such as peppermint, is a natural remedy for gas and bloating. It is a good idea to drink peppermint tea after a meal, as it can help to soothe your stomach and reduce any gas or bloating that may occur as a result of the meal.

Peppermint is not the only herbal tea that can help with gas and bloating. Ginger and fennel teas are also recommended for their digestive benefits. Ginger tea, in particular, is known to soothe the stomach and reduce gas, and can be made by mixing the herb with water and a squeeze of lemon.

It is worth noting that gas is a normal part of digestion, and everyone passes gas more than ten times a day. However, excessive gas can be uncomfortable, and it is worth addressing if it is interfering with your daily life.

If you are experiencing excessive gas or bloating, it may be a good idea to gradually incorporate more plants into your diet, as this will help your body adjust to the change. It is also recommended to cook your vegetables, as this helps to break down starches and fibres that can cause gas.

Chew your food thoroughly

Chewing your food thoroughly is an important step in reducing gas and bloating on a vegan diet. Firstly, it's important to note that digestion starts in the mouth. When you chew your food, you produce saliva, which is needed for digestion. Saliva helps break down food in your mouth, and once the food reaches your stomach, it acts as a fluid so your food can easily pass through the intestines. The more you chew, the more saliva you produce. This can help prevent indigestion and heartburn.

Chewing your food also has the added benefit of reducing stress, which in turn improves digestion. Chewing your food thoroughly also means your stomach has less work to do. In addition, chewing kick-starts the digestive process as the enzymes in saliva help break down carbohydrates and starches 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. So, it's important to eat slowly and mindfully, savouring your food. This can also help boost fullness hormones, leading to eating less.

Eat probiotics

Probiotics are live microorganisms that are good for your gut. They are often referred to as "good" or "friendly" bacteria and yeasts. Probiotics are found in fermented foods and supplements.

Probiotics can help improve digestion and absorption of nutrients, and they may also help reduce gas and bloating. This is because probiotics help balance the good and bad bacteria in your gut, which can improve overall gut health and reduce any discomfort associated with gas and bloating.

• Eat probiotic-rich foods: Include more fermented foods in your diet, such as sauerkraut, kombucha, kimchi, miso, and tempeh. These foods are naturally rich in probiotics and can help improve your gut health.
• Take a probiotic supplement: If you find it difficult to get enough probiotics through your diet alone, consider taking a probiotic supplement. Look for a high-quality supplement that contains a variety of probiotic strains, such as Lactobacillus and Bifidobacterium.
• Focus on gut-friendly foods: In addition to probiotics, there are other gut-friendly foods that can help improve digestion and reduce gas and bloating. For example, ginger, peppermint, and fennel are all known to soothe the stomach and reduce gas.
• Be mindful of your diet: While adding probiotics to your diet is important, it's also crucial to avoid foods that can trigger gas and bloating. Limit your intake of processed foods, salt, and fat, as these can contribute to digestive issues.
• Give it time: Remember that it takes time for your body to adjust to any new diet. Be patient and consistent with your probiotic intake, and over time, you may notice improvements in your gut health and a reduction in gas and bloating.

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