Firming Stool: Plant-Based Diet Edition

How to firm stool on a plant-based diet

Switching to a plant-based diet can bring about several changes in bowel movements, including an increase in frequency, softer stools, and even constipation. These changes are mainly due to the higher fibre content in plant-based foods, which adds bulk to the stool and helps it pass through the digestive tract more quickly.

However, if you're experiencing loose stools on a plant-based diet, there are a few things you can do to firm up your stool consistency:

- Reduce your fibre intake: While fibre is generally beneficial, too much too soon can lead to digestive issues. Try reducing your fibre intake gradually and then slowly adding it back in.

- Focus on lower-fibre vegan foods: Include more cooked potatoes or sweet potatoes without skins, juiced vegetables, melons, and acorn squash (without seeds) in your diet.

- Cook your vegetables thoroughly: Cooking vegetables for longer makes them softer and easier to break down, reducing the chances of digestive issues.

- Try a digestive enzyme: A vegan digestive enzyme like Vegan Bean-Zyme can help break down high-fibre foods and reduce digestive upset.

- Manage your bean intake: Beans are a common cause of gas and digestive issues. Try reducing your portion sizes, rinsing your beans, and choosing tofu or tempeh instead.

- Address other potential causes: Loose stools could be due to zinc deficiency, food allergies or intolerances, or conditions like Small Intestine Bacterial Overgrowth (SIBO), Irritable Bowel Syndrome (IBS), or Inflammatory Bowel Disease (IBD). Consult a healthcare professional if you suspect any of these issues.

Increase in fibre intake

Fibre is a substance found in plant-based foods such as whole grains, fruits, and vegetables. It is not digestible by humans, but it is beneficial for increasing the frequency of bowel movements as it adds bulk to the stool.

The addition of fibre to the diet leads to several changes in bowel movements. Firstly, it can increase the frequency of bowel movements, making them more regular. Fibre also absorbs water, which moistens the stool and makes it softer. Softer stools are generally considered healthier and easier to pass, reducing the risk of constipation.

The recommended daily fibre intake is about 25 grams for women and 38 grams for men. However, it is important to increase fibre intake gradually to avoid digestive issues such as gas, bloating, and diarrhoea. A good way to do this is by adding five grams of fibre to your diet each week.

High-Fibre Foods

Whole grains, fruits, and vegetables are excellent sources of fibre. Beans, in particular, are notable for their high fibre content. Other high-fibre foods include:

• Spicy seasonings
• High-fibre cereals like Fiber One and All-Bran
• Artificial sweeteners
• Gluten and wheat (found in bread)

Tips for Managing Fibre Intake

If you are experiencing digestive issues due to a high-fibre diet, there are a few strategies you can employ:

• Keep a food journal to identify which foods may be causing problems.
• Reduce your fibre intake temporarily and then gradually increase it again.
• Focus on lower-fibre plant-based foods such as cooked potatoes or sweet potatoes without skins, juiced vegetables, and melons.
• Cook your vegetables thoroughly to make them softer and easier to digest.
• Try a digestive enzyme supplement like Vegan Bean-Zyme to help break down fibres in high-fibre foods.
• If beans are causing issues, try reducing your portion size, rinsing them before cooking, and cooking them thoroughly. Alternatively, choose tofu or tempeh, which are higher in protein and lower in fibre.

Whole grains and fruits

The Role of Whole Grains and Fruits

However, it is important to introduce fiber gradually into your diet. A sudden and significant increase in fiber intake can lead to digestive issues, including loose stools or diarrhea. Therefore, when incorporating whole grains and fruits into your diet, it is advisable to start with smaller portions and gradually increase the amount over time.

Recommendations for Firming Stool

• Gradually Increase Fiber Intake: Start with lower-fiber options like cooked potatoes or sweet potatoes without skins, juiced vegetables, and melons. Then, slowly introduce whole grains and higher-fiber fruits.
• Cook Vegetables Thoroughly: Cooking vegetables until they are soft and easy to digest can reduce the likelihood of digestive issues.
• Moderate Your Intake: While fiber is essential, excessive consumption can lead to loose stools. Monitor your total fiber intake and make adjustments as needed.
• Keep a Food Journal: Tracking your diet and stool consistency can help identify any specific foods that may be causing digestive issues. This is especially useful if you suspect a food allergy or intolerance.
• Choose Softer Options: Opt for softer whole grains like oatmeal, which can provide fiber without excessive roughage.
• Combine with Other Foods: Combining whole grains and fruits with other foods, such as tofu or tempeh, can help balance your fiber intake and make digestion easier.
• Gradual Transition: If you're new to a plant-based diet, consider a gradual transition. Start by reducing your meat intake and slowly increasing the proportion of plant-based foods in your diet.

Benefits of Whole Grains and Fruits

High-fat diets

Types of Fat and Their Impact on Stool

Not all fats are created equal, and different types of fat can have varying effects on stool consistency. Animal fats, for example, have been linked to an increased risk of large bowel cancer due to their impact on bile acid excretion and intestinal transit time. On the other hand, plant-based fats, such as those found in nuts, seeds, and avocados, are typically considered more beneficial for digestive health.

Recommendations for Managing Loose Stools

If you're experiencing loose stools, there are several steps you can take to manage this issue:

• Gradually increase your fiber intake: Soluble fiber, found in oats, nuts, seeds, and certain fruits and vegetables, can help add bulk to stools and regulate bowel movements. However, it's important to increase your fiber intake gradually to avoid discomfort.
• Stay hydrated: Water is essential for proper digestion and can help add bulk to stools. Aim for 8-10 cups of water per day, or more if you're physically active or live in a hot climate.
• Limit unhealthy fats: Reduce your consumption of saturated fats and trans fats, which are often found in processed foods, fried foods, and baked goods. These fats can disrupt the balance of gut bacteria and contribute to digestive issues.
• Consider a plant-based diet: Plant-based diets have been associated with improved gut health and increased bowel movement frequency. However, be mindful of the types of plant-based foods you consume, as highly processed vegan foods may not provide the same benefits as whole food sources.
• Probiotics and prebiotics: Probiotics, such as those found in yogurt and fermented foods, can help promote a healthy gut microbiome, which is crucial for regular bowel movements. Prebiotics, such as inulin and fructooligosaccharides, serve as food for beneficial gut bacteria and can be found in garlic, onions, and asparagus.
• Speak to a healthcare professional: If loose stools persist or are accompanied by other concerning symptoms, consult a doctor or registered dietitian. They can help you identify any underlying conditions or food intolerances that may be contributing to the issue.

In summary, high-fat diets, especially those high in animal fats, can contribute to loose stools and digestive issues. Prioritizing plant-based sources of fat, staying hydrated, and gradually increasing your fiber intake can help regulate bowel movements and improve stool consistency.

Zinc deficiency

Zinc is an essential component of many enzymes and is necessary for the activity of many others. It also plays a role in the acute phase of inflammation and the immune response. Zinc participates in DNA and RNA syntheses, which directly correlate with cellular replication, chondrocyte and osteocyte differentiation, and cellular transcription.

Zinc supplementation lowers the risk of diarrhea in children. Chronic diarrhea causes zinc deficiency, which further contributes to diarrhea. The duration and severity of diarrheal diseases and immunosuppression in undernourished children from developing countries are greater than their nourished counterparts. All these factors can be associated with zinc deficiency because zinc supplementation improves these outcomes.

Zinc supplementation has been shown to improve chronic inflammation and may have a role in protecting undernourished children with acute diarrhea. In a study, oral zinc supplementation significantly improved the duration of diarrhea and reduced the volume and frequency of stools within 24 hours of initiation of therapy. Children being supplemented with oral zinc have better response rates, shorter duration of diarrhea, and a significantly lower recurrence rate within three months.

Food allergies or intolerances

Lactose Intolerance

Lactose intolerance is caused by a shortage of lactase enzymes, which causes an inability to digest lactose and results in digestive symptoms. Symptoms of lactose intolerance include diarrhea, bloating, and gas. People with lactose intolerance should avoid dairy products like milk and ice cream.

Gluten Intolerance

Gluten is a protein found in wheat, barley, rye, and triticale. People with an intolerance to gluten may experience symptoms such as abdominal pain, bloating, and headaches. A gluten-free diet is recommended for those with gluten intolerance.

Caffeine Intolerance

Caffeine is a common stimulant to which some people are hypersensitive. Even a small amount can cause anxiety, rapid heartbeat, and insomnia in some individuals. People with a sensitivity to caffeine should minimize their intake by avoiding foods and beverages that contain caffeine, including coffee, tea, and chocolate.

Histamine Intolerance

Histamine is a compound that can cause symptoms like itching, hives, and stomach cramps in people who are unable to properly break down and excrete it from the body. People with an intolerance to histamine should avoid foods high in this natural chemical, including fermented alcoholic beverages like beer and wine.

FODMAP Intolerance

FODMAPs are a group of short-chain carbohydrates found in a wide array of foods that can cause digestive distress in many people, especially those with irritable bowel syndrome (IBS). Symptoms of a FODMAP intolerance include bloating, gas, and diarrhea. A low-FODMAP diet is recommended for those with a FODMAP intolerance.

Sulfite Intolerance

Sulfites are commonly used as preservatives and can be found naturally in certain foods. People who are hypersensitive to sulfites can experience symptoms like a stuffy nose, wheezing, and low blood pressure. Sulfite-sensitive individuals should avoid foods like dried fruit and wine, which often contain sulfites.

Fructose Intolerance

Fructose is a simple sugar that is malabsorbed by many people. It can cause symptoms such as bloating, gas, and diarrhea in those who can’t properly absorb it. People with fructose intolerance should avoid high-fructose foods like apples, apple juice, and certain vegetables.

Other Common Food Intolerances

Other common food intolerances include aspartame, eggs, food colorings, yeast, and sugar alcohols. These intolerances can cause symptoms such as diarrhea, abdominal pain, hives, and skin swelling.

Frequently asked questions