A little bit more flatulence and more frequent bathroom breaks are a pretty standard part of the transition.
Why the big difference?
The increase in fiber can bring a lot of health benefits.
However, more fiber can also causedigestive issuesbecause your body isnt used to getting so much of it.
So the sudden increase infiberfrom switching to a vegan diet might take your digestive system by surprise.
Your body does not actually digest fiber.
plant-based registered dietitian nutritionist and co-founder of Married to Health
Instead, it passes through your system staying relatively intact.
This stems from fermentation by bacteria of all the extra fiber sitting around after starting the diet.
There are ways to enjoy all the benefits of a high-fiber vegan diet without the discomfort.
Here are six steps to have your fiber and eat it too.
How to avoid vegan digestive issues and ease your stomach into plant-based goodness
1.
This can lead to bloating, abdominal discomfort, diarrhea, and constipation.
So instead of revamping your entire diet overnight, slowly increase yourfiberintake by 5 grams each week.
Its Amazing How Its All Connected.
Drink plenty of water
If youre increasing your fiber intake, itsessential to drink enough water.
plant-based registered dietitian nutritionist and co-founder of Married to Health
Fiber bulks up your stool, but water turns fiber into a gel that makes it easier to digest.
So making sure youre drinking enough is a great way to ease your stomach into a plant-based diet.
Drinking more water helps alleviate constipation by bulking the stool and eliminating it from the body, explains Darian.
Convenience foods can contain refined sugars and high amounts of added salt that are not supportive of digestion.
Fiber-rich foods are considered prebiotic-rich foods that diversify the bacteria in the gut microbiome, says Darian.
Its also important to incorporateprobiotic-rich, live, beneficial bacteria foodsthat enrich the microbiome.
Plant-based sources of probiotics included fermented foods like kimchi, sauerkraut, tempeh, and fermented teas.
He explains they decrease the nutritional value of your meal and make you gassier and more bloated.
You want to stick with veryhealthy fats, Dr. Sharma says.
I prefer Omega-3 and Omega-6which can be found in safflower, sunflower, avocado, and almond.
Beans should always be soaked, rinsed, and cooked before consumption, Darien says.
It also makes it easier for your body to digest the vegetables and get used to the increased fiber.
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