Most people who follow a vegan diet experience GI issues like gas and bloating at some point–it’s kind of a plant-based rite of passage.

This is particularly prevalent for folks who make the switch from the processed food-laden Western diet, which is extremely low in fiber (just 15 grams, on average), to plant-based, where you’re eating 2-3x more fiber each day because of foods like beans, whole grains, fruits and vegetables.

Gas and bloating on a vegan diet does usually get better as your bacterial community (or “microbiome) adapts. It can take a few weeks though, and is highly variable.

If you’re looking to improve your GI health and get relief from uncomfortable symptoms like gas and bloating from your vegan diet, in this article we will break down the best ways to do that starting right now!

Let’s jump in …

The Importance of Fiber

No article about veganism and gut health would be complete without talking about the importance of fiber.

Here is Harvard’s definition of dietary fiber:

Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested.

Fiber does several important things in your body:

1. Helps regulate the use of sugars, helping to keep hunger and blood sugar in check.

2. Helps feed bacteria in your gut, particularly your large intestine.

3. Increases the weight and size of your stool and softens it.

Eating more fiber from plants can help reduce your risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation.

Now, some people have ongoing intolerance of certain plant-based, fibrous foods, namely beans and, sometimes, raw vegetables.

This can lead to problematic/embarrassing bloating and gassiness that does not seem to improve with time, in some cases.

If you’re suffering from these types of issues because of your vegan diet, here are some tips to help you …

14 Tips to Improve Your Gut Health on a Vegan Diet

1. Drink a glass of water with every fiber-heavy meal. Aim for 2-3 Liters of water/day total.

2. Soak beans and other legumes overnight before cooking them.

3. Discard the water you use to soak your beans/legumes and give them a thorough rinse.

4. Cook beans thoroughly, until they are soft. Undercooked beans cause more digestive issues.

5. Cook your veggies instead of eating them raw.

6. ALWAYS cook cruciferous veggies like broccoli, cabbage, brussels sprouts, cauliflower, kale, and collard greens.

7. Avoid rich, oily foods.

8. Eat smaller meals.

9. Eat slower. A large amount of gas in your GI system is from swallowing air.

10. Reduce your consumption of other beverages that trigger GI symptoms, namely coffee and alcohol.

11. Stick with lower sugar fruits with higher water content, like berries, oranges, cantaloupe or watermelon.

12. Try ginger as an anti-inflammatory and digestive aid. Adding fresh ginger to your sauces or smoothies is a great way to ingest more of this super-root.

13. Try dandelion root tea or green tea. Both can help to decrease bloating and reduce inflammation in your body.

14. Alleviate GI issues and digest all foods better with Pure Food DIGEST. Get 20% off with coupon code veganproteinguide.

What to Look for In An Enzyme / Probiotics Supplement

Not all probiotic/enzyme supplements are created equal.

When choosing one, here are some questions to consider:

1. Is it derived from dairy? Many probiotic supplements contain dairy-based derivatives. This isn’t just bad news for vegans. Why? Because up to 65 percent of adults are lactose intolerant, which means dairy-based probiotics can make things worse for those with dairy sensitivities. On top of that, milk-based probiotics are often only shelf stable for a few days. After this, the bacteria start to die. So, you have to take more of them to feel any effect. Choose “plant-based” or vegan probiotics instead. The product packaging or company website should tell you if the probiotic supplement you’re considering is from vegan / plant based sources. Also make sure you’re choosing a product with a vegan capsule instead of gelatin one, which comes from animals.

2. Does the supplement survive stomach acid and/or manufacturing? Most do not. Always ask the manufacturer for proof of efficacy testing done post-production to ensure the package contains what it says! Choosing products with delayed release

3. Is the supplement tested for safety and potency? The U.S. FDA does not require probiotic companies to test digestive health products. So naturally, most don’t do it. Probiotic contamination can cause major issues though. If your probiotic manufacturer doesn’t have strict quality control measures in place, your probiotic may be doing more harm than good. And, many of these beneficial bacteria die during processing because of the harsh processing methods most manufacturers use. Make sure the company you buy from tests its probiotics for safety and potency and can provide documentation to prove it.

4. Is the supplement backed by peer-reviewed clinical studies? Don’t trust marketing claims on product labels and websites. Even most clinical data large probiotic companies cite is funded by the companies themselves. Your probiotic should be backed by randomized, double-blind, peer-reviewed clinical studies (the gold standard in scientific research) whenever possible if the company makes any claims about its benefits.

5. Does the supplement contain prebiotic fiber and digestive enzymes? Prebiotics are plant-based fibers that “feed” probiotic bacteria. They help make probiotics more effective once they reach your intestines and colon. Digestive enzymes can help you digest all foods better, so choosing a product with probiotics, prebiotics, and enzymes can offer more benefits.

6. What health challenges are you facing? Different strains of probiotics offer different types of benefits. Don’t just buy a probiotic without understanding the type or types of strains it contains—otherwise you’re very likely wasting your money.

Wrap Up

If you have persistent bloating and abdominal discomfort, talk to your doctor.

There are some serious medical conditions that may start with these types of symptoms (Irritable bowel syndrome, inflammatory bowel disease (Crohn’s and Ulcerative Colitis), colorectal cancer, and even ovarian cancer in women).

So it’s important to always talk to a professional who can help you discover the root causes of your gut issues.

If you want to try a probiotic + prebiotics + digestive enzyme supplement, we recommend checking out Pure Food DIGEST. It’s:

• 100% vegan

• Doctor-developed

• Lab tested for safety and efficacy

• Has a proven blend of multiple strains of probiotics, digestive enzymes, and prebiotics contained in a vegan, delayed release capsule

• Has zero ingredients from China (where most digestive supplement companies source their ingredients from).

Use coupon code veganproteinguide to get 20% off your order!