Many people who switch to plant-forward diets, experience boating at first. This is because they are transitioning to a dietary pattern that is high in fiber. Plant-based food has higher amounts of this nutrient. For example, fruits, vegetables, nuts, seeds, and whole grains are fiber-rich. Having said that, the bloating disappears as soon as your body gets used to this eating pattern. In this article, we will introduce tips for reducing bloating on a plant-based diet; read on to know more about them.
One of the most effective ways to reduce bloating when switching to a plant-based diet is to drink more water. Because you are consuming extra fiber, drinking adequate amounts of fluid will do magic. Not doing this often causes constipation and bloating. The amount of water that you drink can vary from person to person. For example, it depends on physical activity, pre-existing health issues, etc.
Thoroughly Chew Food
Thoroughly chewing food has multiple health benefits. For example, it increases the surface area of food particles. This aids in digestion as the enzymes and acids can easily interact or attach to the food you eat. As a result of this, you are less likely to feel bloated.
You can use plant-based food preparation techniques like blending to reduce or avoid bloating. This is especially useful for those who have digestive tract issues like ulcerative colitis. Keep in mind that blending breaks down the cell walls of plant-based foods and makes it easy to absorb nutrients. For example, if you have difficulty digesting kale, you can blend it into a pesto or add it to smoothies. Likewise, beans can be used for making smashed bean dip or hummus.
Eat Cooked Vegetables
Cooking vegetables makes them easier to be digested, and this is especially important for high-fiber plant-based diets. This process breaks down the cell walls, increases the bioavailability of certain nutrients, and helps to avoid digestive issues like bloating. So, steam, stir fry, roast, bake, or sauté your vegetables to make them tender.
Spread Fiber-Rich Food Throughout The Day
It is recommended not to eat too many fiber-rich foods in a single meal but to spread them throughout the day. For example, include high-fiber plant-based food in each meal of the day.
Remedies For Bloating
Eating probiotic food can help with preventing or reducing the severity of bloating. You can also consume ginger, peppermint, and fennel to soothe the discomfort.
We hope that the details shared above clarified your doubts about reducing bloating on a plant-based diet.