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How to Get Rid of Your Bloat When You’re a Vegan

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.

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Photo Credit: Yasmin Fahr

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.

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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.

Did you know that inflammation in your body can cause or add to many illness such as arthritis, heart disease, Parkinson's, Alzheimer's and cancer? Eating an anti-inflammatory diet can help to protect against certain diseases. It has also been proven to slow down the aging process because it increases our metabolism and stabilizes blood sugar. So for long-term health, lowering your overall inflammation is important. In addition to these health benefits, many that follow an anti-inflammation diet also report weight loss! You might be wondering what are the symptoms of inflammation in your body? Some symptoms are headaches and feeling like you are in a fog, joint pain, rashes, constant fatigue, bloating, weight gain, digestive issues, mood swings, allergies, autoimmune disorders and gum disease. If you have any of these issues, it might be because of inflammation. If this is the case, what should you be eating to combat these issues? Well, first off, let's talk about the things you shouldn't be eating. These include: sugar, saturated fats, trans fats, refined carbohydrates, gluten, dairy, casein, aspartame, MSG and alcohol. These are all known to contribute to inflammation. Some of the things to eat that reduce inflammation are fiber that is found in fruits, vegetables and whole foods. Also, herbs and spices such as turmeric, cloves, cinnamon, rosemary, sage, thyme and ginger are known to decrease inflammation. Alliums and crucifers such as garlic, scallions, onions and leeks are good because they contain powerful antioxidants. And Omega-3 fatty acids found in flax seeds, walnuts and beans all help to lower the risk of inflammation. Also, foods that are high in Vitamin D and green tea are known to help reduce inflammation and protect your cartilage. And for those of you who love spicy foods, chili peppers are another natural ingredient that not only adds a ton of flavor to a meal, it can help with your inflammation too! So by following a healthy diet full of these foods, you'll not only loose weight, you'll reduce your inflammation and eat meals that are full of flavor and fun!

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.



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