Plant-Based Diet: Friend Or Foe To Your Gut?

Diarrhea is a possible side effect of transitioning to a plant-based diet. This is due to an increase in fiber intake, which can lead to changes in bowel movements. The likelihood of experiencing diarrhea depends on your previous diet and lifestyle. For instance, if your previous diet lacked fiber, a sudden increase in fiber intake can cause digestive issues such as diarrhea. It is recommended to introduce fiber-rich foods gradually and to stay hydrated, as fiber absorbs water in the gastrointestinal tract. Additionally, certain plant-based foods, such as beans, lentils, cabbage, and onions, can increase gas production, which may also contribute to diarrhea. However, these side effects are typically short-term, and the body usually adjusts to the new diet within a few days or weeks.

Diarrhea is caused by excess fibre

Diarrhea is a common side effect of suddenly increasing your fibre intake, especially if you are switching to a plant-based diet from a diet that lacked fibre. Fibre is the indigestible part of plants and carbohydrates. Insoluble fibre, which does not break down as it passes through the digestive system, can cause loose stools and diarrhea. It adds bulk to bowel movements and can pull water into the gastrointestinal (GI) tract, leading to watery stools if you are not sufficiently hydrated.

If you are switching to a plant-based diet, it is important to be aware of the potential for digestive issues. While plant-based diets are rich in fibre, water, vitamins, and minerals, and lack hard-to-digest foods such as red meat, dairy, and eggs, the sudden increase in fibre can be a challenge for your digestive system.

To avoid diarrhea when switching to a plant-based diet, it is recommended to increase your fibre intake gradually. You can also try to identify and eliminate specific foods that are causing issues, such as beans, lentils, cabbage, cauliflower, soybeans, onions, and peanuts, which are known to increase gas production and leave you feeling bloated. You may also want to limit your consumption of whole wheat, bulgur, bran, figs, prunes, broccoli, and Brussels sprouts. Instead, opt for bananas, potatoes, squash, oatmeal, and white rice, which are less likely to cause diarrhea.

In addition to managing your fibre intake, staying properly hydrated is crucial to preventing diarrhea. Water helps move fibre through the digestive tract, so if you are not drinking enough water, the fibre can pull water from your body, leading to dehydration and loose stools.

While it is important to be cautious, don't let the fear of diarrhea deter you from adopting a plant-based diet. There are many health benefits associated with plant-based diets, and digestive issues typically resolve within a few days or weeks as your body adjusts to the increased fibre intake.

Fibre and water intake must be balanced

The recommended daily intake of fibre is 25 grams for women and 38 grams for men. However, some experts estimate that up to 95% of the population does not ingest this much fibre. If you are increasing your fibre intake, it is important to do so gradually to avoid digestive issues.

To balance your fibre and water intake, ensure you are drinking enough water. As a general rule of thumb, you should be drinking 30ml of water per 1kg of body weight. You can also try to balance your fibre intake by including a variety of fibre sources in your diet, such as fruits, vegetables, whole grains, beans, and nuts.

In addition to balancing fibre and water intake, there are other ways to manage digestive issues when transitioning to a plant-based diet. It is recommended to start with whole foods that are easy to digest, such as greens, fruits, veggies, and easy-to-digest grains like quinoa, millet, gluten-free oats, amaranth, and rice. Legumes like chickpeas, lentils, and beans are nutritious but may be difficult for your body to adjust to, so it is suggested to cook them well and consume them in pureed forms at first. Increasing your intake of leafy greens can also be beneficial, as they promote gentle cleansing and help lower inflammation in the digestive system.

It is also important to note that while raw vegetables are nutritious, they can be hard to digest. Cooking vegetables first can help your body get used to breaking them down. If you are concerned about nutrient loss, steaming or baking are better options than boiling, as vitamins can leach out into the water.

By balancing your fibre and water intake and following these additional tips, you can help manage digestive issues like diarrhoea when transitioning to a plant-based diet.

Certain plant-based foods increase gas

It is common to experience an increase in gas when transitioning to a plant-based diet. This is due to the higher fibre content of plant-based diets compared to omnivore diets. Fibre is a nutrient that supports digestive function, but too much fibre may cause bloating, gas, and changes in bowel habits.

The following plant-based foods are known to cause gas:

• Beans
• Lentils
• Cabbage
• Cauliflower
• Soybeans
• Onions
• Peanuts
• Whole wheat
• Bulgur
• Bran
• Figs
• Prunes
• Broccoli
• Brussels sprouts
• Carbonated drinks
• Chewing gum
• Hard candy

How to reduce gas when eating a plant-based diet

• Increase your intake of low-gas-producing foods such as kale, spinach, bok choy, yogurt, kefir, cheddar cheese, and mozzarella cheese.
• Incorporate high-fibre foods gradually.
• Cook your vegetables instead of eating them raw.
• Soak legumes and grains before cooking.
• Try a digestive enzyme or digestive enzyme blend supplement.
• Limit your intake of high-gas-producing foods.
• Chew your food slowly to avoid swallowing excess air.

When to see a doctor

If you are experiencing painful, ongoing, or interfering gas and bloating, consult a doctor as this could indicate a more serious digestive problem.

Diarrhea may be a sign of IBS

Diarrhea is a common symptom of irritable bowel syndrome (IBS), a condition that affects the intestines and causes abdominal pain and cramps. IBS-D, a type of IBS characterised by frequent bowel movements and loose stools, is often accompanied by diarrhea.

IBS is a chronic condition that does not damage the digestive tract or increase the risk of colon cancer. It is typically managed through diet and lifestyle changes, medication, and behavioural therapy. While there is no cure for IBS, symptoms can be improved and flare-ups can be avoided.

If you are experiencing diarrhea after switching to a plant-based diet, it is important to note that an increase in fiber intake can lead to diarrhea. This is especially true if you were previously consuming a diet low in fiber. However, if you have a sensitive stomach or IBS, it is recommended to monitor your fiber intake when transitioning to a plant-based diet.

Managing IBS and Diarrhea:

• A low FODMAP diet is often recommended for IBS-D, which limits hard-to-digest carbohydrates.
• Over-the-counter anti-diarrhea medications, such as loperamide (Imodium), may provide relief.
• Peppermint oil supplements can help reduce abdominal cramping.
• Probiotics, or "good" bacteria, may help relieve IBS symptoms, including diarrhea.
• Stress relief practices, such as yoga, meditation, and talk therapy, can help manage stress, which may worsen diarrhea.
• Staying hydrated by drinking plenty of water is important, as diarrhea can lead to dehydration.

If diarrhea persists or is accompanied by other concerning symptoms, it is recommended to consult a healthcare professional.

Gradual diet changes can help

Gradual changes to your diet can help you avoid unpleasant side effects like diarrhea. If you're considering switching to a plant-based diet, it's a good idea to make the transition gradually to give your body time to adjust. Here are some tips to help you make the shift to a plant-based diet while minimising digestive issues:

Start with the Basics

Avoid processed vegan foods, which can be hard to digest and often contain additives. Instead, opt for whole foods like greens, fruits, veggies, and easy-to-digest grains such as quinoa, millet, gluten-free oats, amaranth, and rice.

Take it Easy on the Raw Veggies

Raw veggies are awesome for you, but they can be hard to digest. Ease your way into eating them, and try cooking them first. Cooking breaks down the veggies, making them easier for your body to handle. If you're concerned about losing nutrients, try steaming or baking instead of boiling.

Embrace Root Veggies

Root veggies like sweet potatoes, beets, onions, carrots, and potatoes are great for digestion. They're high in water and soluble fibre, which help improve regularity and constipation. They also contain potassium and magnesium, which prevent bloating and constipation.

Increase Your Leafy Greens

Leafy greens promote gentle cleansing and reduce inflammation in the digestive system. Try green smoothies as an easy and delicious way to get your daily dose of leafy greens.

Eat Legumes with Ease and Caution

Legumes like chickpeas, lentils, and beans are excellent sources of nutrition, but they can be challenging for your tummy to handle at first. Make sure to cook them thoroughly, and consider eating them in pureed forms like hummus, pea soup, or veggie burgers.

Choose Raw Nut Butter Over Roasted

Raw nut butter is easier to digest than roasted versions because it still contains live enzymes that aid the digestive process. It also contains less oil, salt, and acidity. Just be cautious with peanut butter, as peanuts can be difficult to digest and may upset your gut bacteria balance.

Soak Your Grains First

If you're a fan of grains like oatmeal and buckwheat, try soaking them overnight before cooking. Soaking releases phytic acid, which some people find hard to digest, and it also reduces cooking time.

Don't Overdo the Fat

While fat is an essential part of a healthy diet, consuming more than your body can digest at each meal can slow down digestion. View fat as a small topping or addition to your meal rather than a main component.

Gradually Increase Your Fibre Intake

If you're not used to a high-fibre diet, increasing your fibre intake too quickly can lead to digestive issues like constipation or diarrhoea. It's best to increase your fibre intake gradually and ensure you're staying hydrated.

Remember, everyone's body is different, and you may need to experiment to find what works best for you. These tips can help guide you as you transition to a plant-based diet, but always listen to your body and make adjustments as needed.

Frequently asked questions