Avoid Bloating as a Vegan: Easy Steps

Why does eating vegan cause bloating?

A vegan diet is high in fiber, which can cause bloating when you are not used to it. When I started eating vegan, I realized that my stomach was angry with me. Especially after eating whole wheat wraps filled with lentils and spinach.

In other words, a shot of fibers.

A high-fiber diet causes bloating at start because you are not used to it. But you should keep eating them anyway, they are essential to your gut health.

Fibers are essential in our diet. Yet, More than 90% of the population lack fiber in Europe and in the United States. They are mostly found in plant-based food. Sadly, plant-based food are under-represented in the standard diet. Ultra-processed food contains very little fiber, and animal products have none at all.

Imagine going to the gym for the first time, and trying to lift 200kg. You will probably get injured.

This is exactly what is happening to your guts.

Giving your guts a lot of fiber is a huge workout session for them. They are not used to this load and you get bloated. The good news is that your guts will adapt, get stronger and you will feel better. In the meantime, you can ease the bloating.

The bloating and gas are temporary. It’s completely normal and it will disappear in the following weeks. That said, if you continue to experience problems a few months after starting a vegan diet, there may be another reason besides your diet. In this case, you should consult a registered dietitian.

How to reduce bloating?

1. Adapt your fiber intake

So just like at the gym, if you want to lift 200kg, you need to start progressively. First, you would lift an empty barbell. Then, add weight overtime.

You can do exactly the same for your guts!

Reduce your fiber intake. Eat more low-fiber food and start increasing gradually.

2. Chew your food

This is a really important tip.

Take your time when you eat.

Chewing your food helps your body digest it better. Your saliva has enzymes that help break down your food. The more you chew, the less work your digestive system has to do.

3. Drink more water.

Water is essential for our guts. It removes toxins and excess sodium that can cause bloating. Water also helps regulate bowel movements.

I never drink enough water (like everyone basically), so I found a trick to help me drink more. I keep a glass full of water always in my sight, I will drink it without even thinking about it. When I notice it's empty, I immediately refill it.

Give it a try!

4. Cook your veggies

Raw vegetables have a big amount of fiber. Cooking your veggies makes them more bioavailable for our body. Raw food is harder to digest than cooked food.

You can also reduce specific types of veggies.

Cruciferous vegetables, such as broccoli, release a specific form of carb called raffinose. Those carbs arrive intact in your intestines. They produce gases that might make you bloated.

5. Soak your beans

Soaking your beans overnight releases some type of carbs that our body can't digest.

How to do that exactly?

Put your beans in water and let them rest overnight in your fridge. They will release some of these type of carbohydrates and become more digestible.

6. Eat more probiotic food

Probiotics are food that helps build healthy gut bacteria. They will reduce inflammation. Eating ingredients rich in probiotics is a good habit to ease your gut issues.

Example of products :

• Ginger
• Miso
• Kimchi
• Tempeh.

7. Limit processed food

Process foods are rich in sugar, fat, and salt. All the things that make you crave them. They are rich in sodium which promotes bloating.

8. Let it go!

I know this might be embarrassing to hear, but holding in your farts can cause more problems than it solves. Everyone farts, and it's a normal and healthy bodily function.

So don't hold it in. Let it go!

Why dietary fiber are so good for you?

Now that you have all the tools to reduce bloating, I will tell you why you should keep adding fibers to your diet.

What is the dietary fibers?

Dietary fibers are types of carbohydrates that your body can’t digest. Your body cannot convert them into glucose. Instead, they will pass through your guts undigested.

You might wonder, why do we need them if our body doesn't use them?

The fibers that go through you will help you build bulkier and easier-to-flush stools. Fibers help detoxify your body by capturing bad cholesterol and toxins. They also carry micro-bacteria, which is necessary to create a healthy microbiome in your intestines.

The benefits of fibers

• Create a healthy micro bacteria environment in your guts.
• Help with weight loss by making you feel full longer. It also reduces your calorie absorption.
• Cleanse your body from toxins and bad cholesterol
• Reducing the chances of cancer, heart, and chronic diseases.

Final note

You now understand why fibers are important. You also know how to reduce bloating and increase your fiber intake. Now, you can continue to enjoy delicious vegan food!

If you feel bloated, reduce the intake and increase it back progressively.

And most importantly, let it go !