How to Reduce Gas and Bloating

A vegan diet is full of benefits but it also as a side effect that isn’t that pleasant: gas and bloating.
Even though it’s part of the digestive process it might be embarrassing sometimes.
Bloating and gas usually go hand in hand, since bloating is caused by a buildup of gas that doesn’t get released.

And why do we get gas and bloating? Due to fiber.
Fiber is the indigestible part of plant foods that cleans our digestive system.
There are two types of fiber: Soluble (dissolves in water and forms a “gel-like” substance) and Insoluble (doesn’t dissolve in water adding “bulk” to the stool).

While these side effects might be unpleasant, fiber improves digestion and relieves constipation.

Several factors can contribute to gas and bloating on a vegan diet, including:

High Fiber Intake:

Plant-based diets are typically rich in fiber, which is essential for digestive health. However, increasing fiber intake too rapidly or consuming large quantities of gas-producing foods such as beans, lentils, and cruciferous vegetables can lead to bloating.

Complex Carbohydrates:

Certain carbohydrates found in legumes, grains, and vegetables, such as raffinose and fructans, are fermented by bacteria in the colon, resulting in the production of gas.

Poor Digestive Enzyme Production:

Some individuals may have reduced production of digestive enzymes necessary for breaking down certain plant foods, leading to incomplete digestion and increased gas production.

Swallowing Air:

Eating too quickly, drinking carbonated beverages, chewing gum, or using straws can result in the ingestion of excess air, leading to bloating.

Now, how do we alleviate these symptoms?

1. Add fiber Slowly

If you’re starting a vegan diet the best way when it comes to fiber it’s to add it slowly.

Fiber is essential for digestive health, but increasing fiber intake too rapidly can overwhelm the digestive system and cause gas and bloating.

Instead, gradually increase your fiber intake by incorporating fiber-rich foods into your diet over time. Focus on soluble fibers found in oats, barley, fruits, and vegetables, which are easier to digest and less likely to cause gas.

2. Eating Slowly

Not only can you savor your food better, you’ll also prevent bloating. When we eat faster we tend to swallow more air, which can cause bloating. Also, when we chew, the enzymes in saliva help break down food so it stays less time in our stomach.

3. Drink water

Proper hydration is essential for maintaining digestive health and preventing constipation, which can contribute to bloating. Drink plenty of water throughout the day to keep your digestive system functioning optimally. Herbal teas, coconut water, and infused water with lemon or cucumber are refreshing options to stay hydrated while supporting digestion.

4. Soak legumes

Legumes such as beans, lentils, and chickpeas are excellent sources of plant-based protein and fiber but can also cause gas and bloating due to their complex carbohydrate content. To make legumes more digestible, soak them overnight before cooking and consider sprouting them, which helps neutralize enzyme inhibitors and reduce gas-producing compounds.

5. Cook your veggies

While raw fruits and vegetables are nutritious, they can be harder to digest for some individuals, leading to bloating and gas. Opt for cooked or lightly steamed vegetables, soups, stews, and stir-fries to make them gentler on the digestive system. Cooking breaks down fibrous components and makes nutrients more accessible, reducing the likelihood of bloating.

6. Limit processed foods, fats and salt

Many processed foods can trigger bloating and gas. The ones with artificial sugars (xylitol, sorbitol or mannitol), sodas and other carbonated drinks should be avoided. Our digestive tract needs more time to digest fats than other nutrients so we should ingest small amounts at once. Salt has sodium, which causes the body to retain water, which leads to bloating.

7. Don’t Overheat

Eating too much can put in risk of improper digestion and discomfort. Try eating small meals throughout the day and stopping when you’re full.

8. Take a walk

A short walk after a meal can help reducing bloating and gas. This keeps the body active and helps the metabolism, but should be something light, like a walk or simple home chores.

9. Eat probiotic foods

Probiotic-rich foods such as sauerkraut, kimchi, tempeh, miso, and kombucha contain beneficial bacteria that support gut health and may help reduce gas and bloating. Incorporate these fermented foods into your diet to promote a healthy balance of gut microbiota and enhance digestion.

10. Try a digestive enzyme blend

Digestive enzymes blends are supplements which contain digestive enzymes that make it easier to help our bodies digest food.

11.Keep a Food Diary:

Tracking your dietary intake and noting any symptoms of gas and bloating can help identify potential trigger foods. Keep a food diary to monitor your meals, portion sizes, and digestive symptoms, allowing you to pinpoint problematic foods and make informed dietary adjustments.

12.Experiment with Digestive Aids:

Certain herbs and spices possess natural digestive properties that can aid in reducing gas and bloating. Experiment with digestive aids such as ginger, peppermint, fennel, and turmeric, either by incorporating them into your meals or enjoying them as herbal teas.

Transitioning to a vegan diet offers numerous health benefits, but it's essential to address digestive concerns such as gas and bloating along the way.

By following these practical tips and strategies, you can support your digestive system and enjoy a smooth transition to plant-powered eating. Remember to listen to your body, experiment with different foods, and find what works best for you.

With mindful eating habits and gentle dietary adjustments, you can navigate your way to digestive harmony and thrive on a vegan lifestyle.