Vegan Diets: More Poop, But Why?

Vegans tend to have more frequent bowel movements than non-vegans, and this can be attributed to a higher fibre intake. A University of Oxford study of 20,000 people found that vegans defecate more than vegetarians, who in turn defecate more than meat-eaters. The Western diet is typically lacking in fibre, so the addition of more whole foods and plants that are associated with veganism will likely result in more frequent bowel movements.

High fibre intake

The main reason vegans tend to have more frequent bowel movements is that vegan diets are typically high in fibre. Fibre is a substance that cannot be digested by humans, so it adds bulk to the stool. This bulkier stool then passes through the body more quickly. The recommended daily fibre intake is 25-30 grams, and it is easy to exceed this amount when eating a vegan diet rich in fruits, vegetables, and whole grains.

Vegan diets are often higher in fibre than the standard Western diet, which tends to be lacking in fibre. This is especially true if the vegan diet focuses on whole foods. As a result, vegans typically consume multiple times more fibre than the average non-vegan.

Fibre also absorbs water, which makes stools softer and easier to pass. This is in contrast to a diet high in fat, which can lead to slower-moving, drier, and harder stools. The high fibre content of a vegan diet results in softer, more frequent, and larger stools.

However, it is important to note that not all vegan diets are equal. A diet of vegan junk food and processed foods may still be deficient in fibre. Additionally, transitioning to a vegan diet too quickly can lead to constipation, bloating, and other tummy discomforts. It is recommended to add fibre gradually, starting with five additional grams of fibre per week, to avoid these issues.

Pooping more is good for you

It's true: vegans tend to poop more than non-vegans. This is because vegan diets tend to be higher in fibre, which leads to an increase in the frequency of bowel movements. Fibre adds bulk to stools, making them pass through the digestive tract more quickly. The recommended daily fibre intake is 25-30 grams, and it is easy to exceed this on a vegan diet.

Pooping more is a good thing! It is a sign of enhanced regularity, and larger stools are considered preferable. This is because larger stools are softer and pass through the body more easily, without pushing or straining.

Vegan diets are usually high in fibre, which leads to larger and more frequent bowel movements. A study recorded that a very-high-fibre diet of vegetables, fruits, and nuts resulted in some of the largest bowel movements ever recorded in science.

However, it is important to note that not all vegan diets are created equal. A diet of whole foods will have a better effect on gut health than a diet of vegan junk food or processed foods.

If you are experiencing constipation after switching to a vegan diet, it may be because you have increased your fibre intake too quickly. It is recommended that you add in five grams of fibre per week to avoid this.

Constipation is still possible

While it is true that vegans tend to have more regular bowel movements, it is still possible to experience constipation on a vegan diet. Constipation can occur if you increase your fibre intake too quickly when switching to a vegan diet. The United States Department of Agriculture recommends that women consume about 25 grams of fibre per day and 38 grams for men. It is recommended that you add in five grams of fibre per week to avoid constipation, excessive gas, and other tummy discomforts.

Constipation can also be caused by other factors, such as hormonal changes, a lack of regular exercise, and insufficient water intake. Stress can also play a role in constipation, so it is important to manage stress levels through techniques such as yoga and meditation. In some cases, constipation may be due to pelvic floor dysfunction, where the muscles that are supposed to relax during pooping actually tighten up.

It is also important to note that not all vegan diets are created equal. A diet that consists mostly of vegan junk food and processed foods may not provide the same gut health benefits as a diet rich in whole foods, fruits, vegetables, and grains. Therefore, it is important to focus on whole foods as much as possible when transitioning to a vegan diet.

Additionally, it may take some time for your body to adjust to a vegan diet. A sudden change in diet can cause digestive issues, so it is recommended to make a slower transition to eating more plants to avoid constipation and bloating.

Softer stools

A vegan diet is associated with softer stools. This is due to the higher fibre content of plant-based foods. Fibre absorbs water, which makes stools softer and easier to pass. The Bristol Stool Chart, often used by doctors, includes seven types of stool, with the ideal stool shape being Type 3 or Type 4, which is described as a "soft sausage or snake, smooth without lumps".

The softer stool consistency is a result of the higher volume of fibre in vegan diets. Fibre is a non-digestible substance, so it adds bulk to the stool, making it pass through the digestive tract more quickly. This increased bulk and frequency of bowel movements are common side effects of a vegan diet.

The softer stool consistency can also be attributed to the lower fat content of vegan diets. A diet higher in fat results in slower-moving stools, allowing more time for water to be absorbed out of the stool by the colon, making it drier and harder to pass. In contrast, the higher fibre and lower fat content of a vegan diet lead to softer, more frequent stools.

The softer stool consistency can be beneficial for gut health, as it indicates that the stool is passing through the body more easily. This can reduce the risk of constipation, which is often caused by harder stools that are more difficult to pass.

However, it is important to note that a sudden increase in fibre intake can lead to constipation, so it is recommended to increase fibre intake gradually when transitioning to a vegan diet.

Flatulence

The good news is that the body will adjust over time, and the symptoms of flatulence will improve. In the meantime, there are a few things you can do to reduce flatulence. Firstly, ensure you are drinking enough water. Water helps to move food through the colon, which can reduce gas. Secondly, try to avoid known gassy foods, such as beans, onions, and broccoli. Finally, be mindful of your fibre intake. While fibre is important, a sudden increase can cause digestive issues, so it is recommended to add just five grams of fibre to your diet per week as you transition to a vegan diet.

It is also worth noting that dairy is a common cause of flatulence, so if you were a big dairy consumer before transitioning to a vegan diet, you may actually find that your gas decreases.

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