Plant-Based Diets: Gas Improvement Or Not?

Will switching to a plant-based diet make you gassy? The short answer is yes. The long answer is that it's not necessarily a bad thing.

When you switch to a plant-based diet, you're likely to be eating more whole grains, fruits, and vegetables, which can lead to an increase in gas and bloating. This is because plant-based diets are typically much higher in fibre than omnivorous diets, and our bodies don't produce the enzymes needed to break down certain fibres. Instead, they're passed to the large intestine, where gut bacteria break them down via fermentation, which produces gas.

However, research suggests that this increase in gas may be a sign of better health. A study in the journal *Nutrients* found that flatulence on a plant-based diet is not only common but also an indicator of improved health, due to the increased amount of plant material and beneficial bacterial growth in the digestive system.

So, while you may experience some discomfort as your body adjusts to a plant-based diet, it's important to remember that gas is a normal part of the digestive process and can even be a sign of a healthier gut.

High-fibre foods can cause gas, but it's a sign of better health

High-Fibre Foods and Gas: A Sign of Better Health

High-fibre foods are an essential part of a healthy diet. However, they can also cause gas, bloating, and other uncomfortable side effects. This is especially true when making a sudden switch to a high-fibre diet, as the body needs time to adjust. Despite the discomfort, these side effects are a sign that your gut health is improving.

High-fibre foods contain both soluble and insoluble fibre. Insoluble fibre, found in whole grains, legumes, beans, and vegetables like broccoli and cauliflower, cannot be digested by the body. Instead, it passes through the stomach and into the large intestine, where it becomes food for the bacteria in the gut. These bacteria break down the fibre through fermentation, a process that produces gas.

The Benefits of High-Fibre Foods

While the gas produced by high-fibre foods can be uncomfortable, the benefits of these foods outweigh the discomfort. A diet rich in fibre is essential for keeping the digestive system healthy and has been linked to lower blood pressure and a reduced risk of heart problems, diabetes, and obesity. Additionally, improved gut health has been shown to lower the risk of colorectal cancer, improve immune function, and boost mood.

Adjusting to a High-Fibre Diet

When making the switch to a high-fibre diet, it is important to introduce these foods gradually to give your body time to adjust. This will help reduce the amount of gas and bloating you experience. Staying adequately hydrated is also crucial, as fibre absorbs a lot of water during the digestive process.

The Bottom Line

While high-fibre foods can cause gas, this is a sign that your body is adjusting to a healthier diet. The benefits of high-fibre foods far outweigh the discomfort of a little extra gas. By introducing these foods gradually and staying hydrated, you can enjoy the health benefits of a high-fibre diet while minimising any uncomfortable side effects.

Transitioning to a plant-based diet takes time

Start with small changes

Begin by eliminating a few animal-based foods and replacing them with plant-based alternatives. For example, switch from a dairy-based alfredo sauce to a homemade cashew alfredo, or replace ground beef with sautéed tempeh. You can also increase your consumption of fruits and vegetables, adding an extra serving of vegetables to your daily plate or adding fruit to your breakfast and smoothies.

Try new plant-based foods

Explore new fruits, vegetables, grains, and legumes that you don't typically eat. Add one or two new plant-based foods to your diet each week to expand your repertoire. This will not only make your transition more interesting but also help you discover new favourites.

Choose plant-based alternatives

Opt for plant-based alternatives to traditional processed meat-based foods. For example, instead of ordering a pizza, make your own at home with veggies, cashew sauce, marinara, or vegan cheese. You can also swap out regular peanut butter for a natural option with no added sugars.

Cook at home more often

Fast food and restaurant meals tend to be high in salt, oils, and added sugars. Cooking at home gives you more control over the ingredients and can also save you money. Try cooking a few meals a week at home, and experiment with plant-based recipes.

Stock up on healthy foods

Fill your pantry and fridge with a variety of plant-based options, including vegetables, fruits, whole grains, and legumes. This will make it easier to stick to your plant-based diet and ensure you have nutritious options readily available.

Plan your meals

Meal planning and prep can make your plant-based journey easier. Set aside time each week to plan and prepare your meals. Cook legumes, vegetables, and whole grains in advance, and consider making some vegan sauces or dressings that you can use throughout the week.

Remember, transitioning to a plant-based diet is a process, and it's okay to take it at your own pace. These tips can help guide you, but feel free to adjust them to fit your personal needs and preferences.

Beans are a common cause of gas

So, why do beans cause gas? Beans contain a type of sugar called oligosaccharides, which the human body cannot fully digest. These oligosaccharides make their way to the large intestine, where they are broken down by bacteria, creating gas in the process. This process is called fermentation, and it's actually a good sign that your gut is healthy. The gas produced by beans is associated with improved mineral absorption and enhanced immunity.

Additionally, beans contain a significant amount of fiber. When you consume a lot of fiber, you increase your chances of experiencing bloating, stomach pain, and gas. However, this is usually a temporary adjustment period, and your body will get used to the increased fiber intake over time.

If you're concerned about the gassy side effects of beans, there are some strategies you can try:

• Soak dried beans before cooking and change the water several times. Soaking beans helps to reduce the amount of gas-producing compounds, such as raffinose and stachyose.
• Rinse canned beans before eating or using them in recipes. This helps to reduce the oligosaccharide content.
• Increase your bean intake gradually. Start with a few tablespoons of beans per day and slowly increase the amount as your digestive tract adjusts.
• Cook beans with herbs like epazote or asafetida, which are known to aid in digestion.
• Try using a gas-reducing enzyme tablet or supplement, such as alpha-galactosidase, which can be found under the brand name Beano.

Remember, it's normal to experience some gas when eating beans, and it's not something to be embarrassed about. Gas is a natural part of the digestive process and can even be a sign of improved health.

Peppermint and fennel can help soothe the stomach and reduce gas

Peppermint and Fennel: Natural Remedies for an Upset Stomach

A plant-based diet has been associated with improved health outcomes, but it can also lead to increased gas and bloating. While these side effects are usually temporary, they can be uncomfortable and even painful. Fortunately, there are natural remedies that can help soothe the stomach and reduce gas, such as peppermint and fennel.

Peppermint to the Rescue

Peppermint is a popular flavouring agent, commonly used in gum, toothpaste, and tea. It has a calming and numbing effect on the body and is often used to treat various ailments, including headaches, skin irritation, nausea, diarrhoea, menstrual cramps, and anxiety.

Peppermint is particularly effective at soothing the stomach and reducing gas. It contains menthol and methyl salicylate, which have antispasmodic effects, helping to calm the gastrointestinal tract. Peppermint relaxes the stomach muscles, improving bile flow and speeding up food passage through the gut. This can be beneficial for those experiencing constipation or indigestion.

Several studies have shown that enteric-coated peppermint capsules can effectively treat symptoms of Irritable Bowel Syndrome (IBS), including pain, bloating, gas, and diarrhoea. These capsules prevent the release of peppermint oil in the stomach, reducing the risk of heartburn and indigestion. However, it is important to note that peppermint should not be consumed by infants or small children, as it can cause breathing problems.

The Power of Fennel

Fennel is a medicinal plant native to the Mediterranean region, known for its distinctive licorice-like flavour. It has been used for various health purposes, including relieving period pain, fighting infections, and regulating blood sugar.

Fennel seeds are particularly effective in reducing gas and improving digestion. They are rich in fibre, which plays a crucial role in reducing bloating. Additionally, fennel seeds contain insoluble fibres that can help reduce the amount of gas produced in the gut. They also possess anti-inflammatory properties that may soothe irritation in the intestines, further improving digestion.

Fennel seeds can be consumed in various ways, such as brewing them into tea, adding them to dishes as a sweet and flavourful ingredient, or taking them as supplements. However, it is important to note that fennel has estrogenic effects, so pregnant individuals should refrain from consuming it.

While a plant-based diet offers numerous health benefits, the transition period may be accompanied by increased gas and bloating. Natural remedies like peppermint and fennel can effectively soothe the stomach and reduce gas, providing relief from these uncomfortable side effects. However, it is always advisable to consult a healthcare professional if symptoms persist or become concerning.

Cooking vegetables can help reduce gas

It is a common issue that many people face: eating vegetables and experiencing uncomfortable bloating and gas. This is because the human body lacks certain enzymes to break down complex carbohydrates, which then travel undigested to the colon, where bacteria break them down, leading to gas production.

However, cooking vegetables can help reduce gas. Baking, steaming, sautéing, or grilling your veggies helps to pre-digest starch and fiber, which are the biggest gas-producing ingredients in vegetables. It also makes the nutrients in the vegetables more absorbable.

How to cook vegetables to reduce gas

• Steaming: This technique helps retain nutrients while making vegetables easier to digest.
• Boiling: While boiling can leach some nutrients into the water, it is effective at softening fibrous structures.
• Roasting: Roasting enhances flavours without adding gassiness.
• Sautéing: Quick sautéing with healthy fats can make vegetables more palatable while minimising discomfort.

Other tips to reduce gas

In addition to cooking vegetables, there are several other things you can do to reduce gas:

• Eat smaller meals throughout the day and stop when you're full.
• Eat more slowly to reduce swallowed air.
• Drink plenty of water, which may assist with 'keeping things moving'.
• Avoid carbonated drinks, chewing gum, and hard candy, which cause you to swallow excess air.
• Limit high-gas foods, such as cruciferous and allium veggies like cauliflower, broccoli, cabbage, onions, and leeks.
• Incorporate high-fibre foods and plants gradually.
• Soak legumes and grains before cooking.
• Try a digestive enzyme or digestive enzyme blend.

When to see a doctor

While gas is a normal bodily function, it can be painful and embarrassing. If you experience painful, ongoing, or interfering gas or bloating, it could indicate a more serious digestive problem, so consult a doctor.

Frequently asked questions