Stomach-Friendly Strategies For Plant-Based Diet Beginners

A plant-based diet can be a shock to the digestive system, but there are ways to ease the transition. It's important to remember that everyone is different, and it's best to test out what works for you. Here are some tips to help your stomach accept a plant-based diet: start with basic fruits, veggies, and grains; eat legumes with caution, ensuring they are well-cooked or pureed; increase your leafy greens; be mindful of how you consume raw veggies; consider digestive enzymes and herbal teas; opt for raw nut butter; embrace root veggies; and soak your grains. Additionally, it's crucial to increase your fiber intake incrementally, drink plenty of water, build meals around plant-based protein sources, choose healthy fats, and incorporate probiotic-rich foods.

Increase your fibre intake gradually

A plant-based diet is a great way to enhance your digestive system as it is rich in fibre, water, vitamins, and minerals, and lacks hard-to-digest foods such as red meat, dairy, and eggs. However, the transition to a plant-based diet can be challenging for some, as it often involves a significant increase in fibre intake, which can lead to digestive issues like bloating, abdominal discomfort, and constipation. To avoid these issues, it is important to increase your fibre intake gradually. Here are some tips to help you do that:

• Start with smaller amounts of high-fibre foods: Introduce high-fibre foods, such as beans, cruciferous vegetables, and whole grains, gradually into your diet. Start with smaller portions and slowly increase the amount over time. This gives your body time to adjust to the higher fibre intake.
• Alternate whole grains with refined grains: Try alternating between whole grains and refined grains in your meals. Some people find that they have less gas when they consume refined grains. Examples of refined grains include white rice and white bread.
• Choose lentils: While all beans are a great source of plant-based protein, some people find that lentils cause less gas than other types of beans. Start by incorporating lentils into your meals and gradually introduce other types of beans as your body adjusts.
• Opt for tofu and tempeh: Tofu and tempeh are plant-based proteins that are typically well tolerated and easily digested. Include these in your meals as a good source of protein while you increase your fibre intake from other sources.
• Keep a food journal: If you have persistent bloating or digestive issues, consider keeping a food journal. Write down what you eat and any symptoms you experience. This can help you identify specific triggers and adjust your diet accordingly.
• Drink plenty of water: Water is essential when increasing your fibre intake. It helps to turn fibre into a gel, making it easier to digest. Make sure to drink water throughout the day, not just during mealtimes, to ensure it is readily available for digestion.
• Soak legumes before eating: Legumes, such as chickpeas and black beans, are high in fibre and can cause gas and bloating. Soaking dried beans overnight reduces the sugars that cause these issues and makes them easier to digest.
• Limit processed foods: Processed foods, such as vegan meat and cheese alternatives, often contain fillers, gums, and stabilizers that can be hard to digest. Limit your intake of processed foods and focus on whole foods, such as greens, fruits, veggies, and easy-to-digest grains.

Remember, everyone's body is different, and you may need to experiment to find what works best for you. By increasing your fibre intake gradually and following these tips, you can help your stomach accept a plant-based diet and enjoy the benefits of improved digestion and overall health.

Drink plenty of water

Drinking plenty of water is essential when increasing your fiber intake, which is typical when transitioning to a plant-based diet. Water helps to turn fiber into a gel that is easier to digest, alleviating constipation. While there is no universal amount of water to drink each day, it is recommended to drink water throughout the day and before or after meals, rather than during.

Water-rich fruits and vegetables, such as lettuce, cucumbers, celery, tomatoes, zucchini, watermelon, and strawberries, can also help with hydration. These foods provide ample amounts of water and essential nutrients, keeping you full and leaving you feeling great. Additionally, complex carbohydrates like oatmeal and seeds soaked in water can contribute to hydration.

Soups and salads are also excellent ways to increase your water intake. Plant-based soups often have a vegetable or water stock base, with added vegetables and complex carbohydrates, providing hydration and nutrition. Salads that include water-rich ingredients, such as cucumbers, tomatoes, and celery, can also be paired with plant-based soups for a hydrating and nourishing meal.

Drinking herbal teas, such as peppermint, chamomile, ginger, or fennel tea, can also support digestion and hydration. These teas are especially beneficial if you experience irritable bowel syndrome (IBS) symptoms.

In addition to water, freshly pressed or cold-pressed fruit juices, smoothies, and herbal teas can provide hydration and essential nutrients. However, remember that water is still crucial, and these other beverages should complement rather than replace your water intake.

Eat more probiotic foods

Eating more probiotic-rich foods is a great way to improve your gut health and ease your stomach into a plant-based diet. Probiotics are often referred to as "good bacteria" and help keep your gut in harmony, breaking down food and combatting digestive issues.

• Kimchi: A spicy, fermented Korean cabbage dish, often served as a side salad. It's a nutritional powerhouse, packed with probiotics, antioxidants, and vitamins.
• Sauerkraut: A popular Eastern European condiment, similar to kimchi but less spicy. It's made from shredded cabbage fermented in a brine solution and is a great source of probiotics, vitamin C, vitamin K, and potassium.
• Pickled Vegetables: Almost any vegetable can be pickled, and they make for a probiotic-rich and nutrition-dense snack. Try pickling carrots, cucumbers, radishes, cauliflower, red bell peppers, or green beans.
• Miso: A Japanese staple, this soy-based, fermented food is rich in B vitamins, antioxidants, and probiotics. It's commonly consumed as a soup before a meal but can also be added to salad dressings, marinades, and dips.
• Tempeh: An Indonesian dish made from fermented soybeans, tempeh has a firm texture and is a great source of probiotics and protein. It's very versatile and can be used in burgers, stir-fries, sandwiches, and salads.
• Sourdough Bread: The fermentation process gives sourdough its distinctive taste and also infuses it with useful bacteria.
• Kombucha: This fermented tea beverage has gained popularity for its health benefits, which include detoxification, active enzymes, antioxidants, amino acids, and, of course, probiotics.
• Tofu: While not as firm as tempeh, tofu is also a soy-based, fermented food that can be easily incorporated into various dishes.

Remember, it's always best to consult a healthcare professional before making any significant dietary changes. They can provide personalized advice and help you make informed decisions about your diet.

Soak legumes before eating

Soaking legumes before eating them has several benefits, including improved digestibility and softer texture. Here are some reasons why you should soak legumes before consuming them:

Improved Digestibility

Soaking legumes helps to remove phytic acid and enzyme inhibitors, making them more digestible. Phytic acid is an anti-nutrient that binds to certain proteins and minerals such as iron, zinc, and calcium, reducing their absorption in the body. Soaking also helps to activate enzymes, improving digestibility. Additionally, it removes gas-causing compounds, reducing the likelihood of experiencing gas, bloating, or discomfort after consuming legumes.

Enhanced Nutrient Absorption

By reducing the levels of phytic acid, soaking legumes improves the absorption of important nutrients and minerals such as protein, iron, zinc, and calcium. This ensures that your body can make the most of these nutrients present in legumes.

Softer Texture

Soaking legumes helps to soften their texture, making them easier to chew and digest. It also reduces the cooking time required, as the legumes absorb water and chemical reactions, such as starch gelatinization, are accelerated during cooking.

Removal of Undesirable Compounds

Soaking legumes also helps to remove undesirable compounds and impurities. It is important to rinse legumes thoroughly after soaking to eliminate any residual anti-nutrients and debris before cooking.

Tips for Soaking Legumes

When soaking legumes, place them in a large bowl or jar, cover them generously with water, and leave them to soak for several hours. It is recommended to soak them overnight or for at least 2-8 hours. If you are short on time, even a few minutes of soaking can be beneficial. Remember to drain and refill the soaking water a few times during the soaking period to remove more gas-forming compounds. After soaking, rinse the legumes thoroughly before cooking to remove any remaining anti-nutrients.

Eat slowly and mindfully

Eating slowly and mindfully is a great way to improve your overall eating experience and make the transition to a plant-based diet easier on your stomach. Here are some tips to help you eat more slowly and mindfully:

• Honour the food: Take time to acknowledge where your food came from, who prepared it, and how it was prepared. Remove distractions during mealtimes to help deepen your eating experience.
• Engage all your senses: Notice the colours, smells, textures, tastes, and sounds of your food. Take pauses during your meal to engage each of your senses.
• Serve modest portions: Use a smaller plate, no larger than 9 inches across, and fill it only once. This helps prevent overeating and food waste.
• Savour small bites and chew thoroughly: Taking smaller bites and chewing your food thoroughly helps slow down your meal and allows you to fully experience the flavours of your food.
• Eat slowly: Eating slowly gives your body time to recognise when you are feeling satisfied and prevents you from overeating. Aim to stop eating when you are about 80% full.
• Don't skip meals: Eating at consistent mealtimes and giving yourself enough time to enjoy your meals reduces the risk of strong hunger, which can lead to quick and unhealthy food choices.

In addition to eating slowly and mindfully, there are several other things you can do to help your stomach accept a plant-based diet:

• Increase your fibre intake gradually: A plant-based diet is typically high in fibre, which can be great for your health but may cause digestive issues if you increase your intake too quickly. Aim to increase your fibre intake by about 5 grams per week to give your body time to adjust.
• Drink plenty of water: Water helps turn fibre into a gel, making it easier to digest.
• Build meals around plant-based protein sources: Include plenty of lentils, tofu, tempeh, beans, and nuts in your meals to ensure you're getting enough protein and whole foods.
• Eat probiotic-rich foods: Include fermented foods like kimchi, sauerkraut, tempeh, and fermented teas in your diet to add good gut bacteria.
• Choose healthy fats: Stick to healthy fats like Omega-3 and Omega-6, found in safflower, sunflower, avocado, and almond. Avoid trans fats and processed foods, which can be gassy and bloating.
• Soak and cook your beans: Always soak, rinse, and cook your beans before consumption. If raw vegetables cause gastrointestinal issues, try cooking or steaming them instead.

Frequently asked questions