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Beat The Bloat From Your Vegan Diet

By Stephen Maxwell October 30, 2020

Beat The Bloat From Your Vegan Diet

If you love the vegan lifestyle but are contemplating going back to eating animal-based products to save your digestion, hang tight, I am about to share some of the best foods to include in your vegan diet that won’t upset your stomach. 

The leading cause of the bloating, gas and stomach irritation you’re experiencing is likely due to the high fibre content within the foods you are consuming. Fibre is essential for a healthy gut and digestive system, however, consuming large amounts can be difficult for your body to process at times. 

The Academy of Nutrition and Dietetics recommends the following based on a 2,000 calorie diet:

  • 25 grams of fibre per day for females 
  • 38 grams of fibre per day for males

You don’t have to limit yourself to only consuming low-fibre foods, but here are some options you could include in your diet to give your digestive system a small break.

Low-fibre foods:

 Protein:

Carbohydrates:

  • White rice, bread & pasta
  • White flour
  • Bagels 
  • Rice cakes, corn thins & crackers
  • Canned fruits
  • Canned vegetables 
  • Rice flakes (alternative to oats) 
  • Cereals
  • Fruit juice without pulp
  • Potatoes without skin

 Fats:

Lower-fibre vegan meal ideas:

If you’re a bit stuck on how to incorporate low-fibre foods into your diet, I have listed a few meal examples below to help you out. Not every component of your meal has to be low-fibre. Reducing your daily fibre intake by 10-15g may be all you need to feel better!

Breakfast: 

  • Bagel with peanut butter & banana
  • Protein oatmeal with almond butter
  • Tofu scramble with toast, mushrooms & avocado
  • Protein pancakes with coconut yoghurt, cinnamon & canned apple slices

Lunch: 

  • Tofu stir fry with peeled vegetables & rice
  • Fried rice with seitan 
  • Vegan cheese pizza
  • White wrap with hummus and vegetables 

Dinner: 

  • Pesto pasta & side salad
  • Vegan burgers & chips
  • Tofu, mashed potatoes with gravy & green beans
  • Mexican tofu burrito bowl with rice  

Snacks:

  • Protein shake
  • Coconut yoghurt topped with cereal
  • Jam on toast 
  • Rice pudding   

Try incorporating some low-fibre foods into your diet and see if that helps relieve your stomach discomfort. As I mentioned earlier, fibre is essential for good health so it is important that you are still consuming the recommended daily intake. You can always check the the nutritional panel on food packages to find their fibre content. 


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