Whether you've decided to go fully vegan or made the shift towards adopting a more plant-based diet, you may have experienced a range of benefits like more energy, mental clarity, better digestion, and improved sleep. However, perhaps you have also been met with a range of rather unexpected effects like constant bloating and so much gas that it leaves you questioning whether you’ve made the right call for yourself! Are you following a plant-based diet and experiencing bloating? If so, know that you are not alone. Bloating is a feeling of increased pressure in the intestines. It is most often only intermittent, meaning it comes and goes. Many people find they become more bloated throughout the day or after meals. So let’s explore how to minimize that gas and make eating and its aftermath a more comfortable and pleasant experience for you and everyone around you.
Understanding Bloating and Gas
Bloating is when your belly feels full and stretched. This feeling is typically a result of food, liquids, or gas. Most people have experienced this in their life, whether it’s from having a bit too much at an all-you-can-eat buffet or even eating food too fast. Bloating is completely normal! It’s a natural part of digesting. You might be wondering how gas ends up in our digestive tract. Well, sometimes when we eat too quickly, we can end up swallowing air. Or, this gas can be produced through the process of digesting. Anything we drink will also go through out digestive tract. However, most of what’s in our digestive tract will be the food. After eating food, I’m sure you’ve experienced your belly expanding - and that’s very normal and happens to everyone! Bloating is very common and it’s likely that everyone has experienced it at some point in their life. That’s because bloating can stem from a multitude of reasons.
It is important to differentiate between what is considered ‘normal bloating’ and when this becomes more problematic. There are many potential causes of bloating including medical, diet and lifestyle causes. Bloating vs. Distension: Bloating is the feeling or sensation of increased pressure. Distension, on the other hand, is the physical swelling of the abdomen. If you are experiencing continuous bloating, this is less likely to be able to be managed through food or lifestyle modifications and it may be best to speak with your GP to rule out any red flags.
Why Plant-Based Diets Can Cause Gas
Switching to a vegan diet can sometimes be associated with an increase in gas, and this phenomenon is generally temporary. Several factors contribute to this change, and while it can be uncomfortable, it is often a sign of positive adjustments in your digestive system. As dietitian and nutritionist Cheryl Lum explains, most adults in Australia don't eat enough fruit and vegetables. Plant-based diets are generally higher in fibre, which means that if you follow a plant-based diet, you may be more likely to experience some bloating. If you are new to a plant-based diet and not used to eating so many plants, it can take the body time to adjust to the increased fibre intake.
Increased Fiber Intake
Vegan diets tend to be rich in fiber, as they include a variety of fruits, vegetables, whole grains, legumes, and nuts. Fibre is a type of carbohydrate that our digestive tract doesn’t digest and absorb like the rest of the food we consume. Instead, it passes undigested into our large intestines where it is fermented by our gut bacteria. During this process, a lot of gas is produced which can cause a feeling of increased pressure or fullness. Whilst fibre carries many health benefits, too much fibre, or even consuming more than you are used to, can cause some uncomfortable side effects such as bloating. Luckily, the bloating associated with increased fibre intake is often not permanent as your gut starts to adapt to digesting the higher fibre load, but it can take some time.
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Fiber is essential for digestive health, but sudden and significant increases in fiber intake can initially lead to increased gas production. The gut bacteria ferment the undigested fiber in the colon, producing gases such as carbon dioxide, methane, and hydrogen. Dietitian and nutritionist Cheryl Lum suggests spacing out high-fibre foods, to give your body time to adjust. A plant-based diet is also a high fibre diet.
Changes in Gut Microbiota
The gut microbiota is a community of trillions of microorganisms that live within the gastrointestinal tract. Many species of bacteria work in harmony with our bodies to provide a range of essential functions, from helping to digest our food, to regulating our immune system, and even affecting our mood. Research has suggested that a healthy gut microbiota is important for good general health . But what does a healthy gut microbiota look like? Evidence suggests that a healthy gut microbiota is generally stable throughout adulthood and contains a high diversity of different bacterial species. What we eat can have a direct impact on the gut microbiota in both a positive and negative way, so one of the best ways to nurture it is through diet.
The composition of the gut microbiota (microorganisms living in the digestive tract) plays a crucial role in digestion. When you switch to a vegan diet, there is a shift in the types of bacteria present in the gut. As your gut microbiota adapt to the new plant-based diet, it can temporarily result in increased gas production. Plant-based diets are generally higher in fibre as well as specific types of fibre, known collectively as prebiotics, that are digested by the gut microbiota for energy and growth (7). Good sources of prebiotics include dates, nectarines, dried mango, watermelon, onion, artichoke, asparagus, garlic, pistachios, almonds, chickpeas and other legumes. Despite its benefits, the gut microbiota is also one of the reasons for bloating. When the bacteria digest fermentable fibres, they produce gas. A small amount of bloating following a high-fibre meal is therefore actually a good thing. It means that the gut microbes are working effectively (2).
Fermentation of Resistant Starches
Certain plant foods, like legumes and whole grains, contain resistant starches that resist digestion in the small intestine and reach the colon intact. In the colon, these starches undergo fermentation by bacteria, producing gases. Over time, as the gut microbiota adjust, this fermentation process may become more efficient, reducing excessive gas production.
Increased Intake of Certain FODMAPs
Some plant-based foods contain fermentable carbohydrates known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). Whilst fibre carries many health benefits, too much fibre, or even consuming more than you are used to, can cause some uncomfortable side effects such as bloating.
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FODMAPs are a group of fermentable carbs found in many plant foods. (In case you find yourself on Jeopardy! and the category is Short-Chain Fatty Acids, the acronym stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAPs are generally health-promoting, since they feed your beneficial gut bacteria, but they can cause digestive symptoms in some people.
While many plant foods are low in FODMAPs, some individuals may experience increased gas due to specific choices in their vegan diet. Essentially, FODMAPs are another group of carbohydrates that are poorly digested by our bodies and instead fermented in our intestines. In general, plant-based diets are also often rich in FODMAPs. When it comes to managing bloating associated with a FODMAP intolerance, often a FODMAP elimination and reintroduction diet is indicated to help you identify what foods are triggering your symptoms and in what amounts you can tolerate them. On a vegan diet, people tend to consume larger amounts of food because plant foods often amount to fewer calories for each bite. So, those following a vegan eating pattern will often need to eat a greater volume of food to get their energy requirements.
Hydration and Enzyme Production
Proper hydration is essential for effective digestion. Sometimes, when individuals switch to a vegan diet, they may not drink enough water to support the increased fiber intake. Additionally, enzymes involved in the digestion of certain plant compounds may need time to adjust, contributing to temporary digestive discomfort.
Foods That Commonly Cause Gas
Many healthy plant-based staples are known for causing gas, especially when you first increase your fiber intake by adding large quantities of these foods to your diet in a short time. That means you don’t need to cut these foods out entirely - instead, you can reduce them and increase your consumption slowly and incrementally.
Legumes
If you’re transitioning to a vegan diet, you’ve likely increased your intake of legumes. If you’ve adopted a vegan diet overnight, then you’ve also likely had a sudden increase in them. Legumes, which include lentils, beans, chickpeas, and soybeans, are a main source of protein in a vegan or vegetarian diet. They contain oligosaccharides, which is a fancy name for types of indigestible carbohydrates. In our gut, bacteria ferment them and produce gas as a result, which can lead to uncomfortable symptoms. Legumes such as beans, lentils and split peas are arguably some of the most notorious foods for causing gas and bloating on a vegan diet. Legumes are rich in fiber and contain oligosaccharides, a type of carbohydrate that’s tough to digest, at least by your digestive system.
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Cruciferous Vegetables
Veggies like broccoli, cauliflower, cabbage, and Brussels sprouts are packed with fiber and sulfur-containing compounds. These can lead to gas and sometimes bloating, especially if you’re not accustomed to eating them regularly. Cruciferous vegetables such as broccoli, cabbage and cauliflower; foods that contain sulfur such as garlic and onions; and beans and legumes are associated with robust and sometimes smelly gas production.
Allium Vegetables
These and other members of the allium family (like leeks, chives, and scallions) contain fructans, a type of fermentable carbohydrate that can cause gas and bloating, particularly in people with IBS or a sensitivity to FODMAPs.
Strategies to Reduce Gas and Bloating
These digestive adjustments are typically temporary, and as your body adapts to the new diet, the excessive flatulence tends to decrease. To help manage flatulence during the transition, gradually increase your fiber intake, stay well-hydrated, and consider incorporating fermented foods that can promote a healthy gut microbiota. If symptoms persist or are severe, consulting with a healthcare professional or a registered dietitian can provide personalized guidance.
Gradual Transition
If you’re new to a vegan diet, consider making the transition gradually. This allows your digestive system to adapt to the increased fiber intake more slowly, reducing the likelihood of excessive gas. Start small and build up. Did you know that your gut improves at digesting prebiotic fibres? If you had a relatively small amount of fibre to begin with and suddenly increased your intake, it could cause gut symptoms as your gut microbiota adjusts to your increased intake of fibre. It’s best to gradually increase your intake of fibre to help avoid unwanted symptoms.
The sudden uptake of extra fibre is likely to be a shock to your system, but you should naturally start to pass less wind as your body adjusts. To help your body transition, she recommends making gradual changes. If you start eating beans and lentils for every meal, which are particularly high in fibre, she says it could be too much for your body to handle at once. Pace it out. So, for example, you could have half a cup of beans today, and then the next day you do tempeh, then the next day tofu. Then continue to gradually increase those high-fibre foods. That way you're still getting that protein that you want but you're also building up that fibre nice and steadily.
Hydration
Ensure you are drinking enough water. Adequate hydration is crucial for proper digestion, especially when consuming a higher-fiber diet. Water helps soften and move fiber through the digestive tract. Ms Lum says the best way to manage having too much gas is to drink water - and lots of it. Fluids will help your body move along all that extra fibre efficiently. Ms Lum says there's no scientific evidence that hot drinks, like digestive teas, will work any better than water, but what counts is to aim for eight to 10 cups of water a day.
Identify Problematic Foods
Pay attention to specific foods that may be causing excess gas. Some people are more sensitive to certain high-FODMAP foods (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), such as beans, lentils, onions, garlic, and cruciferous vegetables. You may want to limit these foods initially and reintroduce them slowly to gauge your tolerance. Some vegans who experience excessive gas find it useful to subtract, then gradually reintroduce, specific foods to help identify any that may be problematic. Some people then choose to limit or eliminate those foods.
Cook and Prepare Foods Properly
Cooking legumes thoroughly can help break down complex carbohydrates and reduce the amount of gas-producing compounds. Soaking legumes before cooking and using digestive aids like kombu seaweed during cooking can also be beneficial. For some, it may be a quick and simple fix such as rinsing your beans more, but for others, it can be a bit more tricky and often requires quite a bit of trial and error.
Soak your beans. Beans are so good for you that Ms Lum calls them a "powerhouse" food. She says giving them a good soak will make them easier to digest and will also help you absorb their nutrients more effectively. Ms Lum recommends soaking dried beans overnight and changing the water a couple of times before you start cooking. This will "help get rid of quite a good amount of the gas-producing properties". If you opt for canned beans, she says they'd only need a quick soak before cooking, but even just a rinse will help. First, soak and rinse legumes and whole grains before cooking them. You can soak grains for a few hours or even overnight. Legumes can soak for 48 hours, as long as you pour off and replace the water every 12 hours to prevent the beans or lentils from fermenting in the bowl. Soaking and rinsing grains and legumes helps break down the alpha-oligosaccharides, which means your gut microbes have to do less digesting. Consider FODMAPs. Some plant-based foods are high in FODMAPS (fermentable and indigestible carbohydrates) which can cause symptoms in those with sensitive guts or who have IBS. Try to stick to low FODMAP servings of legumes to help reduce symptoms.
Digestive Enzymes
Digestive enzyme supplements can assist in the breakdown of complex carbohydrates and fibers, potentially reducing gas production. Be sure to consult with a healthcare professional before adding any supplements to your routine. Digestive enzymes also keep digestion moving smoothly and quickly mostly because they really help your body to metabolize the fats and carbs you’re eating. If I had a nickel for every client who has thanked me for getting them onto the digestive enzyme train, I’d be rich.
While your body naturally produces digestive enzymes, some people don’t make enough, especially as we age, or during times of stress or chronic inflammation. That can mean more undigested food reaching your colon and more fermentation (read: more gas). One of the most effective and well-studied enzymes for gas relief is alpha-galactosidase, the active ingredient in products like Beano®. But for broader digestive support - including help with proteins, starches, fats, and fibers - you might want a more comprehensive enzyme blend.
Incorporate Fermented Foods
Probiotic-rich foods, such as sauerkraut, kimchi, tempeh, and miso, can support a healthy gut microbiota. These foods contain beneficial bacteria that may help in the digestion of fiber and other compounds. Also, try to avoid having too many fermented foods. Plant-based fermented foods like kimchi (spicy Korean fermented vegetables), kombucha (fermented tea) and sauerkraut (fermented cabbage), although tasty and good for our gut health, can lead to bloating if eaten in large quantities.
Physical Activity
Regular physical activity can promote healthy digestion. Exercise helps stimulate bowel movements and can reduce bloating and gas. Aim for at least 30 minutes of moderate exercise most days of the week. Dr. Demaio says going for a walk before work or on your lunch break will help your digestion. Physical mobility increases gut motility. If you can find 20 minutes in the middle of your day to go for a walk, you'll find that that does encourage [digestion] and is also a chance to get some of those farts out. Gentle exercises and stretching. Practicing some gentle movement can help to promote gut motility and reduce bloating. Yoga could be particularly beneficial as the calming stretches and focus on the breath can also help you feel more relaxed and reduce stress, which can contribute to bloating.
Mindful Eating
Practice mindful eating by chewing your food thoroughly and eating at a relaxed pace. Swallowing air while eating quickly can contribute to gas. Chew your food well. Whether you’re vegan or not, this tip may be helpful for a lot of people who struggle with bloating and/or gas! Digestion starts in the mouth, so chewing your food well can help aid digestion. Remember that digestion begins in the mouth, so by slowing down and chewing food well, you are priming your gut for more effective digestion. Also, try to avoid distractions during mealtimes, like eating in front of the TV or at your desk, if you can. Try to eat mindfully by really paying attention to your food. Notice the colours, the textures, the smell, and the taste of each mouthful.
Monitor Portion Sizes
Be mindful of portion sizes, especially when it comes to high-fiber foods. Eating large quantities of fiber-rich foods in one sitting can overwhelm your digestive system.
Keep a Food Diary
Keeping a food diary can help you identify patterns between your diet and symptoms. Note the foods you eat and any digestive symptoms, helping you pinpoint potential triggers. Dr. Demaio also suggests starting a food diary. I think it's important you don't become obsessively concerned about your diet. But if you're changing your diet significantly, you might find [certain foods] cause issues and you might think about scaling those back a little bit or looking at the timing of when you're eating them.
Herbal Remedies
Put ginger in EVERYTHING! It’s an anti-inflammatory AND digestive aid. Drink dandelion root tea or Dandy Blend herbal coffee substitute. I drink both all the time. Dandelion is not only used in herbal medicine as a diuretic and anti-inflammatory but also as a digestive aid because it stimulates the production of gastric enzymes. Try adding apple cider vinegar to your food. You can use ACV to make a homemade salad dressing or sprinkle it directly onto foods or supplement with it if you can’t stand the taste.
Additional Tips for Managing Gas
- Be mindful of other sources of legumes in your meal. While you may have a small amount of lentils added to your meal, are there other legumes you’ve added?
- Choose canned legumes. If you do choose to have dried legumes, try soaking them overnight and discard the water.
- Consider meal timings.
- Try temporarily reducing gas-producing vegetables.
- Reduce portions of ultra-processed vegan foods. Ultra-processed foods are often higher in saturated fat, sugar, and salt, as well as other substances like emulsifiers, preservatives, and artificial sweeteners. Everyone should be aiming to reduce their consumption of ultra-processed foods to make space for foods with a higher nutritional value, but doing so may also help some with bloating.
- Avoid wearing tight clothing. Wearing high-waisted or tight clothing can constrict the gut and prevent gas from moving through.
- Mindful activities. It is not only exercises like yoga that can help reduce stress-associated bloating, but other mindful activities too. Why not try making time to read a book, going for a walk in nature, spending time with loved ones, or practicing meditation. A mindfulness meditation may be particularly helpful as a recent review indicated that mindfulness practices reduced stress and improved quality of life in those with IBS .
- No more than 1 piece of fruit per sitting. Like vegetables, fruits are an excellent source of dietary fibre and a variety of vitamins and minerals, so are an important aspect of a healthy balanced diet. However, fruits can be high in fructose, a type of fermentable carbohydrate that may contribute to bloating for some people. Fruits particularly high in fructose include apples, pears, cherries, watermelon, and dried fruits .
- Rinse canned beans and lentils thoroughly. The water from canned beans and lentils contains indigestible carbohydrates that can produce gas and lead to bloating.
When to Seek Medical Advice
Ms Lum says feeling gassy is a normal part of the digestive process. However, she says if it's excessive, you can't control it, or you're in pain, you should investigate with a healthcare professional, as there could be something else going on, such as Irritable Bowel Syndrome (IBS). If you are experiencing continuous bloating, this is less likely to be able to be managed through food or lifestyle modifications and it may be best to speak with your GP to rule out any red flags.
Excessive gas production is not a health risk. It can sometimes be a symptom of an underlying disease or condition such as Crohn’s disease, irritable bowel syndrome (IBS), ulcerative colitis or small intestinal bowel overgrowth (SIBO).
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