Feeling Bloated On A Vegan Diet? 5 Tips to Keep Your Tummy Happy

Feb 9, 2024


Anyone who experiences frequent digestive issues knows how uncomfortable and unpleasant bloating can be. This could happen with any diet, especially a vegan one. Transitioning to a vegan diet can ensure improved health and environmental sustainability, but bloating is a common challenge faced by many embarking on this dietary shift. The reason behind this is fibre. Dietary fibres found in fruits, veggies, whole grains, etc., can lead to bloating. It is because, unlike carbs and proteins, fibre remains present in the digestive system for long. This helps in lowering “bad” cholesterol, managing blood sugar, and supporting a healthy digestive system.

However, when you make your dietary change, getting your body immune to the increased fibre intake can cause digestive issues. If you are someone who is struggling with bloating while on a vegan diet, then fret not. We have some easy-to-follow tips that will help you decrease digestive discomfort.

Also Read: 5 Everyday Foods That May Help Relieve Bloating

Slowly increasing your fibre intake can help reduce bloating.

Slowly increasing your fibre intake can help reduce bloating.
Photo Credit: iStock

Here Are 5 Ways To Reduce Bloating On A Vegan Diet:

1. Increase Your Fiber Intake Slowly

When transitioning from a low-fiber diet to a high one, it is common to experience digestive issues and bloating. Fibre is essential, but consuming too much of it can quickly lead to stomach discomfort. In fact, gradually increase your consumption of high-fiber foods like vegetables, fruits, and whole grains to allow your digestive system to adjust. Start with smaller portions and gradually increase as your body adjusts to it.

2. Stay Hydrated

Just like any other diet, it is important to stay hydrated and drink enough water for the essential functioning of your body. Drinking at least 8-10 glasses of water is important for proper digestion and to prevent bloating. Avoid sugary drinks and switch to coconut water and herbal teas that can help reduce your bloating and soothe your digestive system.

3. Incorporate Fermented Foods

Include fermented and probiotic foods like dahi, dhokla, kombucha, and pickles in your diet to promote a healthy balance of gut bacteria and aid digestion. Not only would they reduce bloating, but they also hold anti-inflammatory and anti-cancer properties that could result in your overall well-being.

Including fermented foods in your diet can help ease bloating.

Including fermented foods in your diet can help ease bloating.
Photo Credit: iStock

4. Cook Your Food

Instead of consuming them raw, cook your veggies, especially lentils. Vegetables and lentils are staples in many plant-based diets. They are also considered high sources of proteins and fibres. Veggies, if not cooked properly, can cause gas and bloating. Lentils, too, if not soaked properly, can cause several digestive issues. If your food is causing bloating, consider cooking it thoroughly so that it’s easily digestible.

5. Eating Too Quickly

Eating too quickly can also lead to bloating. Digestion starts in the mouth where our saliva, which contains digestive enzymes, breaks down food. When you chew your food properly, you help break down and properly digest it. Hastily eating food can cause large undigested food particles to enter the stomach and cause bloating. To prevent this, chew your food properly and avoid eating too fast.

Also Read: 5 Tips To Avoid Overeating During Shadi Season And Avoid Bloating

Do you have any other tips to reduce bloating while on a vegan diet? Let us know in the comments below!

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