Fiber-Friendly Strategies For A Plant-Based Diet

how to keep fiber down plant based diet

Fiber is an important part of a healthy diet, and it's something that most of us aren't getting enough of. It's a macronutrient found only in plant foods, and it's essential for digestive health and reducing the risk of chronic diseases like heart disease, diabetes, and colorectal cancer. The recommended daily intake is 25-38 grams, but the average adult only consumes around 15 grams per day. This is partly because the standard American diet tends to be low in fiber. However, switching to a plant-based diet that's naturally high in fiber can cause some uncomfortable side effects, like bloating and gas. So, how can you increase your fiber intake while keeping these side effects at bay?

Characteristics Values
Recommended daily fiber intake 25-38 grams
Types of fiber Soluble fiber, insoluble fiber
Sources of soluble fiber Beans, peas, lentils, oats, nuts, seeds, apples, citrus fruits, carrots
Sources of insoluble fiber Whole grains, barley, bulgur, nuts, seeds, beans, potatoes, zucchini, dark leafy vegetables, tomatoes, grapes
Benefits of fiber Lower cholesterol, reduce risk of heart disease, weight management, improve blood sugar control, prevent constipation, lower risk of colorectal cancer and colon polyps
High-fiber foods Vegetables, fruits, whole grains, nuts, seeds, beans, peas, lentils
Tips for increasing fiber intake Eat more cooked foods, add high-fiber foods slowly, drink enough water, include healthy fats, consider digestive enzymes or probiotics

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Drink enough water to avoid dehydration and constipation

Water is essential for hydration, and it is vital to drink plenty of it throughout the day. However, staying hydrated is about more than just drinking water. It's about providing your body with valuable vitamins, minerals, and fiber. Water-rich foods combine water and nutrients to help your body absorb essential nutrients while hydrating.

Since plant-based diets tend to be full of fiber-rich foods, they also require more water to aid digestion and to reduce constipation and gas. Dehydration is a common cause of constipation. When a person becomes dehydrated, their intestines cannot add enough water to stools, resulting in hard, dry, and lumpy stools that are difficult to pass.

Drinking plenty of water can help to ease or resolve constipation symptoms and prevent them from occurring in the first place. Water-rich fruits and vegetables can also help your body stay hydrated. These include:

  • Lettuce (96% water content)
  • Cucumber (95%)
  • Celery (95%)
  • Tomatoes (94%)
  • Zucchini (94%)
  • Watermelon (92%)
  • Strawberries (91%)
  • Peaches (89%)
  • Grapefruit juice (88%)

In addition to eating water-rich fruits and vegetables, you can also try drinking herbal teas containing ginger, fennel, or mint to help soothe the digestive tract and provide more liquid.

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Eat more cooked foods than raw

Eating more cooked foods than raw is a good idea when transitioning to a plant-based diet. This is because it takes time for your gut bacteria to adjust to the new types of fibre in your diet.

When you switch from a low-fibre diet to a high-fibre, plant-based diet, you may experience some uncomfortable side effects. These can include digestive discomfort, bloating, and flatulence. This is because your gut bacteria are getting used to the new types of fibre and feeding on compounds that are relatively new to your body.

By eating more cooked foods than raw, you give your gut bacteria time to adjust to the new diet. Cooking your food can also help with the chewing and digestion of high-fibre foods. It is important to note that some vitamins and minerals are destroyed when heated, so a combination of raw and cooked foods is ideal for getting the most vitamins and minerals.

Some foods that are better eaten cooked include:

  • Green cruciferous vegetables like broccoli, cabbage, kale, and collards
  • Tomatoes

However, some foods are better eaten raw to get the most nutritional value. These include:

  • Carrots
  • Red peppers
  • Spinach
  • Peas

It is also important to remember to drink enough water when increasing your fibre intake, as this can help with digestion and prevent constipation.

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Increase fibre intake slowly

It is important to increase your fibre intake slowly to avoid any discomfort. This allows the natural bacteria in your digestive system to adjust to the change. The shift in gut bacteria to the species that feed on plant-based foods can take a few days.

When increasing your fibre intake, it is also important to increase your water intake. This will help the fibre move through your digestive system without causing distress. Drinking herbal teas containing ginger, fennel, or mint can also help, as they soothe the digestive tract while providing additional fluid.

It is recommended that you eat more cooked foods than raw foods when transitioning to a plant-based diet. Start by adding high-fibre foods slowly, gradually increasing your portions over time. If you experience bloating or gas after large meals, try eating smaller amounts more frequently until your digestive system adjusts to the higher fibre intake.

It is also important to ensure you are consuming enough healthy fats. Adding ground flax to oatmeal, avocado to bean chilli, or a sprinkle of seeds to your salad can help ease issues associated with increased fibre intake.

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Include healthy fats in your meals

A plant-based diet is any diet that focuses on foods derived from plant sources, including fruits, vegetables, whole grains, pulses, legumes, nuts, seeds, and protein substitutes such as soy products. While a plant-based diet doesn't have to be entirely animal-free, it typically contains smaller portions of animal-sourced foods.

When following a plant-based diet, it is important to ensure you are consuming enough healthy fats. Here are some tips to include healthy fats in your meals:

  • Avocados: Avocados are a great source of healthy fats and can be added to various dishes such as salads, toast, or smoothies. Try adding some diced avocado to your bean chili or spreading it on toast with a sprinkle of ground flax seeds.
  • Nuts and Seeds: Nuts and seeds are small but packed with healthy fats, fiber, vitamins, and minerals. Include a variety of nuts and seeds in your diet, such as almonds, cashews, macadamia nuts, pumpkin seeds, and sunflower seeds. You can eat them as snacks, add them to your meals, or sprinkle them on your salads.
  • Olive Oil: Olive oil is a healthy, unrefined vegetable oil that can be used for cooking, dressing salads, or dipping bread. It is a good source of monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.
  • Tofu and Tempeh: These soy-based products are excellent sources of plant-based protein and healthy fats. Tofu is made from cooked soybeans and can be used in stir-fries, sauces, or smoothies. Tempeh is made from fermented soybeans and can be sliced and added to wraps or sandwiches.
  • Nut Butters: Nut butters, such as peanut butter or almond butter, are a tasty way to add healthy fats to your diet. Spread them on toast, add them to smoothies, or use them as a dip for fruit.
  • Canned Beans: Beans are a good source of plant-based protein and healthy fats. Opt for no-sodium, low-sodium, or reduced-sodium options when choosing canned beans. You can include them in chili, salads, or tacos.
  • Whole-Grain Bread: Choose bread made with whole grains, such as whole wheat bread, and spread it with healthy fats like avocado or nut butter. You can also sprinkle on some seeds for an extra boost of healthy fats.
  • Plant-Based Milk: Unsweetened plant-based milk, such as coconut milk or almond milk, can provide a good source of healthy fats. Use them in your coffee or tea, add them to oatmeal or smoothies, or drink them plain.
  • Dark Chocolate: In moderation, dark chocolate can be a tasty treat that provides some healthy fats. Look for options with a high cocoa percentage and enjoy a square or two as a dessert or snack.

Remember, when including healthy fats in your meals, it is important to consume them in moderation as part of a balanced diet.

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Take digestive enzymes or probiotics

Taking digestive enzymes or probiotics can be an effective way to keep fiber down when following a plant-based diet. Digestive enzymes are compounds produced by the body that aid in breaking down food for proper digestion and nutrient absorption. When the body doesn't produce enough digestive enzymes, it can result in slow digestion and discomfort, especially when transitioning to a plant-based diet.

There are three main types of digestive enzymes:

  • Amylases: These break down carbohydrates and are found in saliva. Amylases are important for breaking down food, so it is recommended to spend extra time chewing your food to give them more time to work.
  • Lipases: These enzymes break down fats and convert them into fatty acids like omega-3s and glycerol, with the help of bile from the liver.
  • Proteases: These enzymes break down proteins and also help the body decide when to use them. They also help keep harmful bacteria, yeast, and protozoa out of the intestines.

Some plant-based sources of digestive enzymes include:

  • Pineapple, which contains the protease enzyme bromelain
  • Papaya, which contains the protease enzyme papain
  • Mango, which contains amylase
  • Miso, a Japanese staple made from fermented soybeans, salt, and a type of fungus called koji. Koji contains a variety of digestive enzymes, including amylase, lactase, lipase, and protease.
  • Sauerkraut, a probiotic food that contains digestive enzymes and helps relieve digestive issues like bloating, constipation, and gas.
  • Banana, which contains active enzymes like amylase and glucosidase when ripe. Bananas are also a great source of fiber.

If you are considering taking digestive enzyme supplements, it is recommended to consult a healthcare professional or a digestive specialist to find the best option for you. Additionally, it is advised to consume these supplements 30 minutes before or at the start of a heavy meal, and with their intended food type (e.g., amylase with carbohydrates, lactase with dairy). Adding a probiotic supplement can also help balance your gut flora for optimal digestive health.

Frequently asked questions

The recommended daily fiber intake varies according to age and gender. Men aged 50 and younger should aim for 38 grams of fiber per day, while women in the same age group should aim for 25 grams. Men over 50 should consume 30 grams, and women over 50 should consume 21 grams.

Plant-based diets typically consist of fiber-rich foods, including whole grains, fresh fruits and vegetables, nuts, seeds, and beans. Lentils, black beans, pistachios, prunes, corn, chickpeas, artichokes, peas, oatmeal, raspberries, avocado, pears, chia seeds, brown rice, apples, broccoli, kale, spinach, and celery are all excellent sources of fiber.

Increasing fiber intake can sometimes lead to digestive issues such as bloating, gas, or constipation. To minimize these issues, ensure you drink enough water, as fiber pulls water into the stool and adequate hydration is crucial. Additionally, eat more cooked foods than raw, and introduce high-fiber foods slowly, gradually increasing the portions. Include healthy fats in your meals, such as ground flax, avocado, or seeds, as these can help ease digestion.

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