Gut Problems On A Vegan Diet? Follow These Tips

If you switched to a vegan diet to reduce gastrointestinal symptoms, no doubt you feel disappointed if pain, bloating or worse persists despite your best dietary efforts. While it's true that the body finds it more difficult to digest meat protein, not all plant-based foods automatically equate to an easier time dealing with your gut. Sometimes your body needs time to adjust to new nutrient profiles. Other times, deficiencies can lead to intestinal upset.

Those following a vegan eating plan can regulate their intestinal flora naturally, just like their carnivorous cousins. If your tummy troubles persist after making the switch, give these eight tips a try. They're safe and natural, so all you have to lose is your discomfort.

1. Try an Elimination Diet

If you're following a vegan diet already, you might think, "Seriously? Haven't I eliminated enough?" However rocky surviving on an elimination diet might prove, sticking with it can help you identify your specific food triggers.

While on the elimination diet, stay well-hydrated. You can mistake thirst for hunger easily. Finding a variety of foods which don't trigger you is the point of such a regimen, so don't stop after you identify a few foods you can eat without trouble. Continue adding in other foods until you identify one that causes an adverse effect.

2. Gradually Build Bean Consumption

Beans contain tons of protein and filling fibre, but they also contain a sugar called oligosaccharide which the body cannot digest fully. This results in the signature gas stemming from excess bean consumption.

This isn't to say you should give up on beans — many vegans rely on them to get a complete panel of amino acids. But introduce them gradually into your diet. Start with half or even a quarter of the recommended serving and increase your consumption from there. Try adding beans in every other or every third day at first, to gradually increase your body's tolerance.

3. Choose Ancient Grains

Many people experience gastrointestinal distress from gluten, a protein found in wheat. Gluten consists of glutenin and gliadin, and the dual protein creates tiny air bubbles in foods.

Try going grain-free to test if gluten is the culprit behind your abdominal pain. If this eases your symptoms, gradually introduce complex carbohydrates from ancient grains such as quinoa and amaranth into your diet for fibre and bulk. Many people, even those with Celiac disease, tolerate such grains well.

4. Stock Up on Soups

Vegans need a quick grab-and-go meal as much as anyone at times, but store-bought prepackaged meals often contain sugar, salt and artificial flavors that irritate tummies. You can prep delicious vegan soups in advance, freeze them, and simply grab a cup out of the freezer when you need a quick workday take-along lunch or an easy dinner. Saying "no" to store-bought conveniences in lieu of whole-food goodness you've prepped yourself (and know the ingredient list to) may ease your agony.

5. Go Easy on Crudites

Grabbing a colourful crudites tray and mixing up some homemade French onion dip to accompany them is a great way to have a low-calorie, healthful snack on hand. However, crunchy raw veggies like broccoli and cauliflower cause gas in some people. Eating a rainbow proves so beneficial to your health that taking the time to build up a tolerance makes sense. Start with small servings — think one large floret or two medium radishes — and gradually build up your consumption to cut down on the burps.

6. Try Cooking Your Veggies

Have you ever boiled or steamed broccoli to see the water turn a greenish hue? You may leach out some of the nutrient content of vegetables by cooking them, but it also helps break down the fiber that some who are new to veganism find troublesome. Thus, cooking your veggies may decrease your tummy trouble, especially if you're new to the lifestyle.

Avoid overcooking your veggies. Not only does this rob you of valuable nutrients, but it also makes your vegetables limp and unpalatable — not good if you're serious about keeping your commitment to eating cruelty-free.

7. Eat More Fermented Foods

Human intestines contain a host of bacteria, many of them beneficial when it comes to digestion. When levels of these healthy bacteria fall, gas, diarrhea and constipation occur. But fermented foods replenish the body's stores of healthy intestinal bacteria, easing the ache.

If you're into Germanic cuisine, dig into a serving of sauerkraut (minus the ham or pork, of course)! If you prefer Asian foods, give tempeh a try. You can also drink your probiotics — kefir tastes like a vegan yogurt smoothie and kombucha resembles a bubbly, slightly-sweet tea.

8. Take a B12 or Digestive Supplement

Your intestines use B12 to convert food to energy for making red blood cells, and deficiency in this nutrient can cause serious health problems. Strict vegans are at an elevated risk for B12 deficiency, as the nutrient is found in dairy and meat products. Your doctor can prescribe intravenous injections for severe deficiency, or you can take an over-the-counter oral supplement.

You may benefit from adding digestive enzyme supplements into your diet as well. Many plant-based supplements exist to restore a healthy balance to your digestive tract. Consult with your doctor if you have trouble picking the right enzyme supplement for your needs.

Eating Vegan Despite Gastrointestinal Issues

There's no reason a vegan diet is incompatible with those who suffer from gastrointestinal distress. In fact, many people report feeling better after following such an eating plan. By following the tips above, you can ease your upset tummy while eating cruelty-free.

_{*Images via Freepik}

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