Bloating is a digestive issue that’s common among vegans and non-vegans alike. It can be embarrassing and uncomfortable to deal with no matter your body type or occupation. Unfortunately cutting out animal products doesn’t always resolve this problem. Even healthy plant-based foods can wreak havoc on your bowels.
It may be tempting to handle bloating with pills and probiotics, but these are short-term solutions. It’s better to get to the root causes of the problem and eliminate them. Here are a few ways to get rid of bloat when you’re vegan.
If you’re New to Plant-Based Eating, Avoid Difficult-To-Digest Foods
While many plant-based foods are full of nutrients, they can be difficult to digest for new vegans. Some people are more sensitive to certain foods than others. Some veggies that tend to cause digestive issues are cabbage, broccoli, onion, garlic, and beans. So don’t rush into eating these foods, and have them cooked rather than raw in the beginning. The same goes for grains and legumes like split peas. Be sure to cook them really well and eat smaller servings at first.
Soak Grains and Beans Overnight
If you plan on cooking beans and grains the next day, make sure you soak them overnight. Soaking them helps get rid of the compounds that are responsible for indigestion, bloating, and gas. Also, there are inhibitors present in un-soaked beans that prevent the body from absorbing minerals and vitamins. So it’s ideal to soak them to get the maximum nutrition. You can also opt for pre-soaked, sprouted grains or beans.
Eat the Right Amount of Fiber
If you increase your intake of dietary fiber too quickly, your digestive system may not be able to handle it. It’s well known that fiber is a necessary part of a healthy diet, but it’s important to practice moderation. Take it slow and steady when it comes to increasing your fiber intake. Ensure that you get a good mix of soluble and insoluble fiber. Also, as you increase your fiber intake, make sure you drink more water to push the fiber through your digestive tract.
Cut Down On Salt
Eating foods rich in sodium can lead to bloating by causing dehydration. It’s a good idea to limit your intake of canned foods, processed snacks and condiments like mustard and soy sauce. Use spices and herbs to add flavor to food instead of salt. When eating out, ask for your dressings and condiments on the side and use these to flavor food in moderation.
Once you implement these tricks, you’ll find eating vegan food is a lot easier to stomach. Pun intended.