Plant-Based Diets: A Bloated Belly's Best Friend?

Feeling bloated on a plant-based diet is a common occurrence, especially when you're new to it. The good news is that there are many ways to reduce bloating and still enjoy the benefits of a plant-based diet.

Bloating is often caused by an increase in fibre intake, which is common when switching to a plant-based diet. Fibre is a type of carbohydrate that our bodies cannot digest, so it passes into our large intestines where gut bacteria ferment it, producing gas and leading to bloating. While fibre is beneficial for gut health, too much fibre or a sudden increase in fibre intake can cause discomfort.

To reduce bloating, it is recommended to increase your fibre intake gradually and ensure adequate water consumption, as fibre needs water to move through the digestive tract effectively. Additionally, cooking vegetables can help break down starches and fibres, making them easier to digest. Soaking legumes and grains before cooking can also help reduce their gas-producing potential.

Other tips to reduce bloating include choosing lighter-coloured lentils, which are lower in fibre, and opting for gluten-free pasta. Cruciferous vegetables like broccoli, sprouts, and cabbage are also known to cause bloating and can be substituted with courgettes, spinach, or cucumbers.

While bloating is normal, especially when transitioning to a plant-based diet, it should not cause pain or discomfort. If you experience persistent or severe bloating, it is recommended to consult a healthcare professional.

Soak and cook beans/legumes with seaweed

It is normal to experience bloating when transitioning to a plant-based diet. This is because plant-based diets are typically high in fibre, which can lead to increased gas production and a feeling of fullness. However, this is usually not permanent, as your gut adapts to the higher fibre intake.

To reduce bloating, it is recommended to increase your fibre intake gradually and spread your fibre consumption throughout the day. Additionally, drinking plenty of water is crucial as it helps fibre do its job properly.

Now, let's talk about beans and legumes, which are known to cause gas and bloating. Here are some tips to soak and cook them with seaweed to make them more digestible:

Soaking Beans:

• Spread your beans on a plate and check for any rocks or foreign objects.
• Transfer the beans to a saucepan and cover them with water.
• Soak the beans for at least an hour or overnight. Soaking helps break down enzymes that can make beans difficult to digest.
• If you have a sensitive stomach, consider an overnight brine instead of plain water. Brining makes the beans more permeable, resulting in a smoother, creamier texture.
• Change the water before cooking the beans.

Cooking Beans with Seaweed:

• For every pound of dried beans, add at least a postage stamp-sized strip of kombu seaweed. Using more kombu will add extra flavour.
• Bring the beans and kombu to a boil, then let them simmer for about 1-1.5 hours or until the beans are tender.
• Cook the kombu with the beans throughout the entire cooking process.
• After about an hour, the kombu will start to break down and thicken the cooking liquid.
• Continue cooking until the kombu is thoroughly disintegrated, allowing its flavour to infuse into the beans.
• If using the beans in a salad or a dish that doesn't require liquid, drain the beans.
• If making a stew or soup, incorporate the cooking liquid instead of stock or water for added flavour.

Kombu seaweed is a sea vegetable commonly used in Japanese cuisine. It is available at Asian grocery stores and natural food stores. It helps to soften beans, making them more digestible, and also enhances their flavour.

By following these steps, you can enjoy beans and legumes as part of your plant-based diet while minimising bloating and maximising flavour and digestibility.

Choose lighter-coloured lentils

Feeling bloated is a common problem for people starting a plant-based diet. This is because plant-based diets are typically high in fibre, and your body needs time to adjust to the increase in fibre.

Lentils are a great source of plant-based protein, fibre, and micronutrients such as iron, folate, and other B vitamins. However, they are also known to cause gas and bloating because they are high in fibre that your body may struggle to break down.

If you want to include lentils in your plant-based diet without experiencing bloating, it is recommended that you choose lighter-coloured lentils. Lighter-coloured lentils, such as red and yellow lentils, tend to have their outer husks removed during processing. This makes them easier to digest and less likely to cause bloating. Here are some tips to help you include lighter-coloured lentils in your diet without the uncomfortable side effects:

• Start slowly: If you're new to eating lentils, start with small portions and gradually increase the amount over time. This gives your gut bacteria time to adjust to the new food source.
• Soak and rinse: Before cooking, soak your lentils in cold water for at least 4 hours, or preferably overnight. This helps to remove some of the indigestible carbohydrates that can cause gas and bloating. After soaking, be sure to rinse the lentils thoroughly and cook them in a fresh pot of water.
• Cook thoroughly: Make sure your lentils are cooked until soft. This will ensure they are easier to digest.
• Drink water: Water helps fibre do its job and move through your digestive system. Aim to drink enough water so that your urine is pale in colour.
• Chew thoroughly: Take your time when eating, and chew your food thoroughly. This will help break down the plant cell walls and optimise the digestive process.
• Spread out your fibre intake: Instead of adding a large amount of fibre to a single meal, try to include smaller amounts of fibre-rich foods, like lentils, throughout the day.
• Try cooked lentils: Cooking your lentils can make them easier to digest. Try adding cooked lentils to salads, soups, or curries.

Remember, it's normal to experience some bloating when increasing your fibre intake. However, if bloating becomes painful or impacts your daily life, consider seeking advice from a healthcare professional.

Drink plenty of water

Drinking plenty of water is one of the most important things you can do to reduce bloating on a plant-based diet. Water helps fibre do its job, keeping your intestines healthy and clean. Fibre is a type of carbohydrate that our digestive tract doesn't digest and absorb like other foods. Instead, it passes undigested into our large intestines where it is fermented by our gut bacteria. This process produces a lot of gas, which can cause bloating.

Water helps fibre move through the gut, reducing the risk of constipation, which will also make you feel and look bloated. Aim to drink enough water so that you are urinating pale urine every couple of hours. If you are larger, more active, or it's hot, you will need to drink more water. Keep a one-litre bottle of water with you and fill it up at least twice a day.

Bloating can also be caused by other factors, such as eating hard-to-digest foods, food intolerances, or conditions like coeliac disease or IBS. Stress, anxiety, and poor mental health can also contribute to bloating. If you are experiencing continuous bloating, it is best to speak to your doctor or a registered dietitian.

Chew food slowly

Bloating is a common problem for people starting a plant-based diet. This is because plant-based diets are typically high in fibre, which is a type of carbohydrate that our digestive tract doesn't digest and absorb in the same way as other foods. Instead, fibre passes undigested into our large intestines, where gut bacteria ferment it, producing a lot of gas that can cause bloating.

If you're experiencing bloating on a plant-based diet, there are several strategies you can try to reduce it. One of these is to chew your food slowly. Here are four to six paragraphs explaining this strategy in more detail:

Chewing your food slowly is an important, yet often overlooked, aspect of reducing bloating. While it may seem obvious, the act of chewing breaks down food so that it can be more easily digested. Plant cell walls, in particular, take a lot of grinding to break down properly. Chewing your food thoroughly increases the surface area that the acids and enzymes in your digestive system can work on, optimising the digestion process.

Most of us tend to gulp down our food barely chewed. However, by slowing down and being mindful of fully chewing your food before swallowing, you can minimise the amount of air you swallow, which will decrease the amount of gas in your gut. This is especially important when it comes to plant-based diets, as they tend to be high in fibre, which can be difficult for the body to break down.

Blending foods can also help with digestion, as it breaks down the tough cell walls of plant foods. If you find certain plant foods difficult to digest, such as kale, try adding them to smoothies or blending them into a sauce. For example, if you're new to beans, start with hummus or a smashed bean dip, rather than jumping straight into a bean-heavy meal.

In addition to chewing slowly, there are several other strategies you can try to reduce bloating on a plant-based diet. These include drinking plenty of water, which helps fibre do its job properly, and spreading your fibre consumption throughout the day, rather than having one high-fibre meal. Cooking your vegetables can also help, as it starts the process of breaking down the food, making it easier on your digestive system.

If you're experiencing persistent bloating, it may be a good idea to check in with a doctor or dietitian to rule out any underlying digestive issues, such as IBS. They can provide personalised advice and help you identify any specific triggers for your bloating.

Eat cooked vegetables

It is normal to experience bloating when transitioning to a plant-based diet. This is because plant-based diets are typically much higher in fibre than the average omnivore diet. Fibre is a type of carbohydrate that our bodies cannot digest, so it passes into our large intestines where it is fermented by our gut bacteria, producing gas and potentially causing bloating.

If you are experiencing bloating, there are several strategies you can employ to help ease your transition:

Cooking vegetables helps to break them down, making them easier to digest. This can be done by baking, steaming, stir-frying, or sautéing. Cooking vegetables also helps to pre-digest starches and fibres, reducing their gas potential. However, it is important to ensure that you do not overcook your vegetables, as this can remove some of the nutrients. Aim for hot and fork-tender, but not mushy.

Spread fibre consumption throughout the day

It is common to add a lot of high-fibre foods to a single meal, such as breakfast. This can place a heavy load on your gut, leading to bloating. Instead, try to eat high-fibre foods at each meal and aim for smaller fibre doses throughout the day.

Drink plenty of water

Fibre requires water to move through your system and do its job. Without enough water, fibre can have the opposite effect, leading to constipation and bloating. Aim to drink enough water so that you are urinating pale urine every couple of hours.

Chew your food thoroughly

Chewing your food thoroughly helps to break down plant cell walls, making them easier to digest. It also increases the surface area for acids and enzymes to attach to, optimising the digestive process. Slowing down your eating will also help to minimise the amount of air you swallow, reducing the amount of gas in your gut.

Start slowly

If you are new to a plant-based diet, it is important to introduce high-fibre foods gradually. This will help your gut bacteria adjust to the higher fibre load and reduce bloating.

Frequently asked questions