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  • Post category:Diet
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Can a plant based diet causes bloating?

Plant based Diet is the eating pattern in which the only food allowed is the food items that come from the plants, i.e. fruits, vegetables, tubers, whole grains, etc.

Fruits and vegetables like cabbage, cauliflower, carrots, brussels sprouts, prunes, and apricots can cause bloating problems. Beans and lentils can also cause excessive bloating and gas problems.

The reason behind this is that fibre is one of the nutrients which is found in plant based diets, which is not absorbed by the Gastrointestinal Tract. When you consume only high fibre things, the growth of bacteria also starts increasing, which increases the gas amount in the tract.

A person who starts following a vegan or plant diet can sometimes also experience bloating for a few days because of the high content of healthy fibre that is not digestible by the GI Tract.

Why am I so bloated on a plant based diet?

There are many reasons for bloating on a plan based diet it can be allergic to a particular food, IBS or IBD. Shifting to being a vegan can also experience bloating for some days.

To prevent bloating on a plant based diet follow the below tips.

We will now discuss the points that how can you relieve the bloating issue while having a plant diet.

  • Drink water the whole day : Water is an essential nutrient required by the human body to do smooth bowel movements. It also helps in digestion and bloating problems caused by the high amount of fibre in plants based diet. Drinking a good amount of water throughout the day maintains the food movement through the Gastrointestinal tract. 
  • Chew like a cow : Rumination is a process done by every cow to chew grass thousands of times to make it paste before sending it to the stomach. Just like the cow, we should never consume our food in a hurry. Make a habit of chewing every food bite at least 32 times before swallowing, which creates fewer air pockets as compared with unchewed food.
  • Eat only cooked vegetables : Eating raw fruits and vegetables requires effort from the teeth to chew and energy from the intestines to absorb all nutrients. Raw food also slows down digestion and creates problems like constipation. So it is recommended to use boil, steam, fry, or try any other cooking style before serving.
  • Take small amount : Most people eat heavy meals, which causes burdens on the digestion system. Instead of consuming meals three times switch to small quantity meals six times a day.

How long does bloating last long on a plant based diet?

It is observed that it took a maximum of two to four weeks for a person can feel symptoms of bloating.