Beat The Bloat From Your Vegan Diet

By Stephen Maxwell October 30, 2020

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:

Tofu
Bean curd
Plant-based protein powder
Soy milk
Vital Wheat Gluten

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:

Nut butter
Olive oil
Coconut oil
Coconut yoghurt
Cacao nibs

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.