Plant-Based Diets: Gas, Causes, And Remedies

A plant-based diet can cause gas and bloating due to the high fibre content of such diets. Fibre is food for bacteria in the gut, particularly the large intestine. When switching to a plant-based diet, the bacterial community in the gut has to adapt to the new diet, which can take a few weeks. During this transition period, the bacteria ferment fibre, which produces gas and can cause bloating, discomfort, and gassiness.

However, this usually gets better as the bacterial community changes. There are also some foods that are more likely to cause gas, such as beans, broccoli, cabbage, and lentils. Chewing gum, drinking carbonated beverages, and eating too quickly can also increase the amount of air swallowed, leading to bloating.

High-fibre foods are harder to digest

The average American consumes about 15-20 grams of fibre per day, whereas a plant-based diet can easily exceed this amount. This increase in fibre intake can be a shock to the system, and it takes time for the bacterial community in the gut to adapt. During this transition period, you may experience more gas and bloating than usual.

There are two types of fibre: soluble and insoluble. Soluble fibre is well-fermented by bacteria in the large intestine and produces more gas. Insoluble fibre passes through with minimal fermentation and produces less gas. The type of fibre that causes more gas can vary from person to person, depending on their gut bacteria composition.

While the body adjusts to the higher fibre intake, there are some strategies to reduce gas and bloating:

• Ease into a high-fibre diet gradually, rather than having high-fibre foods with every meal.
• Increase water intake, as fibre requires water to work effectively. Without enough water, fibre can have the opposite effect and lead to constipation.
• Chew food thoroughly to aid in the digestion process.
• Cook vegetables instead of eating them raw, as cooking helps break down the tough cell walls, making them easier to digest.
• Spread fibre consumption throughout the day instead of consuming a large amount in a single meal.
• Soak and thoroughly cook beans, discarding the soaking water, to reduce their gassiness.
• Limit or avoid sugar-free gum and carbonated beverages, which can contribute to excess gas.

It's important to note that everyone's experience with a plant-based diet may vary, and some people may have ongoing intolerance to certain plant foods. If bloating and gas persist or become a daily issue, it's recommended to consult a doctor or dietitian to rule out any underlying digestive concerns.

The body needs time to adjust to a new diet

When you transition to a plant-based diet, you will likely be consuming more fibre than you did previously. Fibre is amazing for your health, but it can take some time for your body to adjust to this change.

Fibre passes through the small intestine to the large intestine, where it is broken down by bacteria. This process produces gas, and the more fibre you eat, the more gas your body will produce.

Plant-based diets are typically much higher in fibre than diets that include animal products. This means that when you switch to a plant-based diet, you are suddenly eating a lot more fibre than your body is used to, which can be a shock to your digestion.

This varies from person to person, but it can take anywhere from a few days to several weeks for your body to adjust to a new diet. During this time, you may experience increased gas, bloating, and digestive issues.

Tips to help your body adjust

• Ease into it: Start by adding high-fibre foods to 1-2 meals per day, and slowly increase the amount of fibre you eat over time.
• Drink plenty of water: Water is essential for a high-fibre diet. Fibre needs water to work effectively, and without enough water, you may become constipated.
• Cook your vegetables: Cooking vegetables makes them easier to digest, so opt for cooked veggies over raw when you're first transitioning to a plant-based diet.
• Spread out your fibre intake: Instead of eating a lot of high-fibre foods in one meal, try to eat smaller amounts of fibre throughout the day.
• Chew your food thoroughly: This increases the surface area of the food, making it easier for your body to break it down.
• Avoid gum and carbonated drinks: Chewing gum and drinking carbonated beverages can increase the amount of air you swallow, leading to more gas and bloating.
• Try a probiotic: Probiotics can help improve your digestion and reduce gas by supporting the good bacteria in your gut.

Remember, it's normal to experience some gas and bloating when transitioning to a plant-based diet. Give your body time to adjust, and if your symptoms persist or become uncomfortable, consider consulting a healthcare professional.

Gas is produced when food is broken down in the large intestine

The human body cannot digest fibre, but the good bacteria in the large intestine can. When these bacteria break down fibre, gas is produced. If a lot of gas is produced, it can cause a feeling of fullness or stretching in the intestines, leading to bloating.

The type of fibre that causes more gas varies from person to person, depending on their gut bacteria. However, some general tips can help reduce gas production. These include increasing water intake, limiting raw vegetables, and gradually increasing fibre intake rather than having high-fibre foods at every meal. Chewing food thoroughly can also help, as it increases the surface area for acids and enzymes to attach to, optimising the digestion process.

Some foods are more likely to cause gas than others. Beans, lentils, and some vegetables like broccoli, cauliflower, and onions are known to be gassy. Canned beans tend to be gassier than fresh ones because they are cooked differently. Soaking, cooking, and chewing beans well can help reduce gas production.

While it may take some time for the body to adjust to a plant-based diet, there are ways to manage gas and bloating in the meantime. Drinking ginger tea or eating fresh ginger, fennel, or peppermint can help soothe the gut. Probiotics can also aid in improving digestion and reducing gas. Additionally, avoiding sugar-free gum, which contains sugar alcohols that can irritate the gastrointestinal tract, may be beneficial.

Gut bacteria changes with changing diet

The gut microbiome is highly sensitive to the food we eat. Different diets create different gut flora, and these changes can happen very quickly—within three or four days of a big shift in what you eat.

When you transition from an animal-based diet to a plant-based diet, you will likely be consuming more fibre. Fibre passes through the small intestine to the large intestine, where bacteria ferment it, binding to cholesterol, absorbing water, and softening the stool.

However, the type of fibre consumed can vary from individual to individual, depending on their gut bacteria composition. Some fibres are well fermented by bacteria and produce more gas (soluble fibre), while others pass through with minimal fermentation and produce less gas (insoluble fibre).

When you first change your diet, you may not have the optimal bacterial community adapted to your new diet. As a result, the bacteria you do have may produce gas in amounts that your gastrointestinal system is unaccustomed to, leading to bloating, discomfort, and flatulence.

This usually improves as your bacterial community changes, which can take a few weeks. Probiotic supplements may help speed up this process of bacterial adaptation. Additionally, increasing water intake and spreading fibre consumption throughout the day can aid in digestion and reduce bloating.

It is important to note that some people may have ongoing intolerance to certain plant foods, such as beans and raw vegetables, which may manifest as persistent bloating and gassiness. In such cases, it is advisable to avoid problematic foods and gradually introduce them back into the diet as tolerance improves.

Drinking water helps move fibre along the digestive tract

A plant-based diet is a great way to improve your health and the health of the planet. However, it can cause some bloating and gas, especially when you're first transitioning to this way of eating. This is because plant-based diets are typically much higher in fibre than diets that include animal products. Fibre is food for the bacteria in your gut, and when you change your diet, you may not have the optimal bacterial community in your gut to process the fibre efficiently. This can lead to increased gas production, which can cause bloating and discomfort.

In addition to drinking water, there are a few other things you can do to reduce bloating and gas when increasing your fibre intake:

• Ease into it: Start with 1-2 high-fibre meals per day and slowly increase from there.
• Cut out unnecessary gassy foods and drinks: Avoid carbonated beverages, beverages with sorbitol, and sugar-free candy or gum.
• Cook your vegetables: Cooking helps to break down the tough cell walls of vegetables, making them easier to digest.
• Chew your food thoroughly: Chewing breaks down food, increasing the surface area for acids and enzymes to attach to, optimising the digestive process.
• Move your body: Exercise helps to increase the speed at which high-fibre meals move through your body, keeping you regular.

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