SIMPLE TIPS FOR LESS BLOATING & GAS / CAUSES AND HOW TO HELP (FROM A NUTRITIONIST) / VEGAN DIGESTION
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- Опубликовано: 11 сен 2024
- Today I am sharing with you the common causes of digestion issues that you may find yourself having when eating a whole food plant based diet.
When switching over from the Standard American Diet, over to a vegan whole food plant based one, some of you may experience some of the common digestion problems that can present themselves - gas and bloating! These things are to be expected and will eventually even out after a while, but there are some tips for less bloating and gas that I want to give you today to help with your vegan digestion until things slow down.
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Disclaimer:
1. The information in this video is from my own personal experience, opinion and knowledge of plant based nutrition. I am not a doctor and this information is not intended to be a substitute for treatment by or advice from a medical professional.
#vegandigestion #gasandbloating #vegannutritionist
Hi everyone - I hope this video is helpful. Leave a comment to let me know and to say hi.
I love your personality and your videos are always good and informative. Keep up the good work! Your very inspirational.
Thank you for a very informative video. Sending hugs 🤗
One thing that isn´t mentioned when it comes to fiber and greens is that a standard portion of fruit and vegetables is 100-150grams (too much might be hard on the stomach according to what I learnt in school and by doctors) and eating more in one sitting like 2-300grams makes alot of people produce alot of gas. I used to, especially during pre-competition diets eat a whole bowl of sallad in one sitting just to feel satisfied which is to most people a recipe for gas problems (I was way below 10% bodyfat and around 4-8% bodyfat gets me almost constantly dizzy and hungry). These tips are kindof centered towards athletes. Instead of eating alot of beans, veggies and fruits in one sitting, spreading it out over the day is the way to go. I usually eat 5-6 times a day, pretty much 2-3 hours between every meal. For me a typical vegan fitness diet day would be: Meal 1 A mix of lentils, beans and some peanuts and a fruit, Meal 2 Rice, Meal 2: 70-80 grams of cooked veggies, white rice (80grams uncooked) some soy sauce, one small carrot, and a vegan schnizel, Meal 3 (pre workout), A big fruit 250grams of potatoes, guacamole and 125 grams of soy mince, Meal 4 post workout: a fruit and a vegan protein shake, Meal 5: Some easy to digest protein and a piece of bread with some of the guaccamole leftovers. Peanuts is a decent cheap source of omega fats both 3, 6 and 9. Omega 6 and 9 is inflammatory in too high doses but in adequate doses these fats are great, peanuts are also rich in minerals and other nutrients that can cause kidney stones if you overeat aaaaand well overeating peanuts make alot of people extremely gassy (and peanuts are essentially beans). Half of an avacado a day is great, trust me ;). Vegan protein powders from mixed sources often have a better biovalue than those with protein from one source. 2-2,1 gram of protein per kg/bodyweight is a great standard (1,6 is the recomendation for omnivore diets) since vegan proteins have a lower bio availability. Some data shows that higher bio value and to some degree bio availability means less gas and some vegans say that mixed source vegan protein powders makes them less gassy.
Thanks so much for this. Most influencers don’t talk about this much. Especially what one can expect in the first three months. The first two months were rough for me. Changing your gut flora from years of meat eating to whole plants takes some time for the body to change its flora. Any future topics on that would be awesome.
My pleasure. Yeah it isn’t talked about too much and I’m happy to open my mouth with it. Okay I’ll keep that in mind. Glad it’s easier for you now.
Thanks for sharing this. My stomach is typically not BIG at all and it looks HUGE right now after almost 2 months of WFPB.
Literally lying on my couch due to bloat. Good timing!
I looove your curly hair!!
Thank you. It’s was slept on two days straight on this video 🤦🏻♀️ but it came out alright 😂
Went to WFPB 8 months ago - love it! I jumped in with both feet and the gas was off the charts for the first month. Had it at a lower level the second month. Now I rarely have gas - my body is fully acclimated. I'd suggest you just power through the gas phase - maybe having the beans at the evening meal.
2 months of this?
lawd have mercy on my coworkers!
3.5 years later and the gas is no better. 😢 Time hasn’t helped me at all!!
3.5 years later and the gas is no better. 😢 Time hasn’t helped me at all!!
I use to experience bloating in the beginning but not anymore, so glad I gave it some time. Great video by the way! Always love your videos 🙌🏽
Putting parsley (I use dried) and a bay leaf into soups and other foods can also reduce the gassiness of beans and lentils.
Awesome tip
I need to know more about this 😊. How much parsley do you use? Do you know why it helps?
I think I read it in a recipe one time. Not sure what the science is behind why it helps.
Omg I was just saying this today ! I am new plant based and the bloating is horrible ! So great I found you !
Awesome. Hope this helps.
I am so glad I found your RUclips channel. I just started a whole foods plant based diet. I am documenting my progress and I just created a video on my experience with gas. I haven’t posted it yet because it is kind of embarrassing! I have only been on this journey for 8 days. I’m here to say that my body is finally beginning to adjust to all the fiber and Yesterday I experienced very little gas and no bloating. P.S. I love your cheese sauce! I tried another recipe and yours by far is the best!
Hi there. I’m happy you found me too. So happy you have moved over to this way of eating and doing well. And happy you love the cheese sauce
I love her cheese sauce I’ve bought several and hers is by far the best. I use regular paprika instead of smoked ..still awesome.
I’m also new to plant based diet and happened upon Hungry Vegan Mama yesterday. Let me know of any other resources you find helpful. I look forward to trying her cheese sauce.
Good luck on your journey!
@@kateevetts1715 You'll love the cheese sauce. I make it every week. I love the minimalistbaker.com It's not low oil so I omit and replace if needed. I also love Jane Esselstyn and her Mom and Forks over Knives is a must. Best of luck to you. I'm trying to get my hubby to go Vegan and it's going to be a challenge.
Thanks for the resources. I figure I’ll work on my husband once I get some better practice with delicious plant based meals. Good luck!
Thank you for mentioning that gas and bloating are normal :)
Yes so normal and a part of eating. I think people think we should be passing gas or bloating. But we should
Great video for those who are just starting out on their journey. I was going to quit a couple weeks in because I was so miserable with gas, constipation, bloating. But, my sweet husband was so supportive and told me to keep going, even though he isn't doing the plant based meals. Anyone out there, don't give up, it does get better and you will just start losing. Your digestive tract has to change and then....great results will happen
So glad you stuck it out 🙌🏻🌱
New to WFPB way of living, love your content....I have lost pounds in around a month. Your videos constantly reinforce what works. Your are an inspiration.
So happy you are enjoying
Seaweed or kelp helps me out a bit. I don’t like eating them every day since I don’t like the taste. Basil helps with my stomach cramps from the raw veggies. Really like my holy basil tea.
Love your channel! I finally went 99% (not perfect) whole food plant based (no oil) low calorie density March 24th! Down 19 lbs and have more energy! Thank you for sharing your story and teaching so simply!
Woohoo, that’s fantastic. Keep it up, no ones perfect and sounds like you are moving in the right direction. Awesome!
@@HealthyVeganMama 🙌🏼👊🏼❤️
Excellent and helpful video Tia and good advice and that you felt comfortable talking about a subject that others aren't so keen on discussing. I am a seasoned vegan because it will be my 5 years vegan anniversary next month and I have focused on WFPB during that time.
Excellent topic! I literally Goggled “why do fart every time I eat raw veggies?” today!
Perfect timing lol
Every plant based diet will require a regular bowel cleansing: So, take at least every second day early in the morning on an empty stomach 1 tablespoon (= 15 ml) castor oil in order to prevent an intestinal blockage, for in the case that you will eat a lot of fruits or vegetables your large intestine will be really filled and you will remark this one occasionally unpleasant, this especially during the night.
My wife and I walk after each meal. It just comes out. We just embrace it. LOL
So glad I found you on RUclips! I started my vegan journey one year ago and have eaten all the wrong foods and gained weight in the process. I'm glad to be learning what to eat, and what not to eat.
So happy you are here. Thanks
A junk food vegan working on whole food and plant based. It’s not hard, but the moments that I’ll give into temptation certainly gives me embarrassing amounts of bloating or gas
I can understand that. You’re doing great! 🙌🏻
Oh yes Tia, let's! 😄❤ Absolutely love your approach to the topic... very valid. I know I was surprised to have such a horrible experience with this when I first switched over because a huge part of my diet was from veggies. I was extremely low carb but wasn't eating much meat anymore and had been doing away with fats other than nuts and coconut. I really was not eating much chicken or eggs either and of course no bread or sugar even fruit ... only berries and melons. I had been keto/ low-carb for over 4 1/2 yrs. So, by the time I switched to whole foods plant bases I figured my system would adapt easily since I didn't eat processed foods and had fazed these other things down so much... boy was I wrong! Even though I grew up eating beans in a Mexican house hold, my body just said," no way... can't get that down". I was so bummed because I missed legumes like regular people would miss pizza or cake...I just wanted a big bowl of split pea soup! 😅 I backed off of them and just ate a bit here and there and just yesterday I was able to enjoy my first bean burrito without discomfort. 🥳I guess it's the small things that make me happy.😉 My stomach had alot of work to do so that I would be able to enjoy these nutritionally packed little beans... I'm glad I didn't give up and go running back to my old ways. I had cut so many things out that I just wasn't getting the nutrition I needed anymore anyway. I am happy to say that I am finally feeling like my diet is well rounded and sustaining me well. I am even now experiencing more energy. I thought I could only have that following my original keto diet. I'm sure it will only continue to get better as I keep on track and allow my body the time it needs to make those internal shifts.
Thanks Tia for another great video for me to watch on the treadmill...got to keep this body moving so I can reap the benefits. 😇❤
So happy things are getting better. Yes you are doing the right things for sure. Your gut just probably had to build back that good bacteria and now it’s all working better 🙌🏻 yay
Perfect timing omg the gas is painful off the charts 🤢 cruciferous veg kill me and it’s all cooked and I’ve been vegan for a year ☹️I’ve also started fiber supplements for diverticulosis and I definitely need to drink more water!
Thank you ☺️
Definitely found this helpful.
Love your short sweet informative videos 👍
Happy you enjoy them
Ginger is Wonderful for all of these issues
Just over a month of transitioning to plant based. The bloating is a big issue. I was even predominantly plant based prior too.
I take digestive enzymes before a meal to help me digest food especially gluten.
Thank you for sharing! I made the switch and have been vegan for a couple months now. I absolutely love it but bloating has been a bit of an issue. Btw your skin is just beautiful! Your always glowing🙌 Would love for you to do a makeup tutorial sometime and share what you use😊
Thanks, i needed this! I had a huge bloated belly yesterday. I do eat really fast, I’ll eat slower from now on and drink more water.
Thank you Tia!!!!! I kept wondering what was with all this bloating. I am going to apply all your suggestions and see if that helps.
Hi Tia! I have to really watch raw veggies...I have Crohn’s Disease (it’s in remission) and raw broccoli sure does seem to irritate my gut! Ouch. But steamed or boiled works much better for me. Great video! And thanks again for rescuing me with help navigating your website. I’m all over your website now. 😂♥️
So happy you got things figured out, both with your body and with my website lol
Hi Tia!.. thanks so much for all you share with all of us! Something I wanted to add to your list of things that can cause gas and bloating. This is something I tried when I was kicking processed sugars. Guava syrup can cause gas and bloating in some people. I just happened to stumble across that information, and I stopped using Gava syrup, and the gas was gone!
Very good information! I love your book and videos. It took me about a month to adjust. There is a light at the end of the tunnel lol!
Lol awesome
Excellent video!! You hit every issue!! 👍🏼Incredible information for all, especially people transitioning to a WGPD!!✨💗✨🤗💜🌈🦋🌸
Sherrie here- Thanks that was helpful information.
Hi there. So happy it was helpful
Beano....😜and it actually does work for gas when eating beans, not saying it's good to use and not recommending it, but yes, there is a pill.😆
😂 yes
Please allow captions
Thank you for this great information !
Lil bit of bloating is not a problem. Its always going to be there when you eat whole foods plant based.
It is when you eat processed packaged food with additives and refined grains like white rice and white flour and white sugar ( though oil is not a problem in my experience) or caffeine and alcohol etc that cause painful indigestion as they are hard to digest and it blocks the process of food passing through and as food remain for much longer time in stomach , it causes painful bloating.
Getting rid of all those problematic food is the only solution.
Thank you for the helpful video very informative....thank you much appreciated
I just so loved all the information you gave.
So happy you enjoyed
Thank you Tia for this valuable information for us farty people😄
What probiotic do you recommend? I take one and still deal with bloating and major gas issues. Love your videos.
Huhu from Germany 🤗
Hi there
I had stomach surgery last year so I have to balance my meals. Too much fiber is a no no for me. Especially the fiber in fruits. Trial and error. Hope this helps someone
I'm plant based for years, haven't had any meat for 23 years now, and the last year I have difficulty loosing weight. I've gain weight due to emotional eating and it seems I don't 'let it go'. What do you suggest? 🙏
I have a video on emotional eating. I’ll try to find it for you :)
@@HealthyVeganMama thank you!!! I watched another one of your videos that helped tremendously and also let me to Ryan Adams that also helped! The goal is to mindfully break the habit until your body and brain learn the new ways. I'm on it! Thank you so much for replying and for the video if you find it!! 🤗
Hey plz tell me . I'm having same problem. And also how can I take affordable vegan diet for vegans. I'm from India
Thanks for helping us!
This seems really helpful to me Ty x
Thank you!
So informative
I have been WFPB since November. But within the last month I have been having issues with #2. I use to go regular but now it's 3 to 4 days before I go! Any advice???
Hi Tia. I had a gastric sleeve last July and the last few months I get terrible trapped wind pain. Currently eating vegan food. Can you recommend anything to try to ease it. Thanks 😊
Thanks for this Tia. What would you say is the right amount of fiber to aim for????
My pleasure. Women should at least be getting 25g per day, but if you are eating whole food plant based your are probably easily reaching this without even thinking about it.
@@HealthyVeganMama very cool thank you so much!!!
You say you have children. Do you make them eat the way you do? How long have you been vegan?
I don’t force them to eat vegan; however in my home I don’t buy or cook any animal foods/meals. They have chosen for themselves to eat vegan outside of the home for the most part. Ive just lead by example, educated them on the health benefits and hope they make the best decisions for themselves when I’m not around and for the most part, they do 🙌🏻
Wow what an amazing diet that causes BLOATING aka pain and smelly gas as well as 3 or more bowel movements a day caused by non digestible woody pieces 😂 totally sounds like we were meant to eat like that! wanna know what diet does the opposite?
Hey there. Does anyone have any idea why my blood sugar is going super high eating a whole food plant based diet? One week in and today I feel like crap. Not diabetic but checked my sugar because I have a few strips from when I did keto and my sugar right now is 150 in between meals. I eat oats with fruits in the AM. Lots of raw veggies and sometimes beans for lunch and usually more starchy veg and like tofu and beans etc for dinner. Not seeking medical advice but has anyone had a jump in sugars to levels they never had before when they first switched? Last time I went vegan I actually dropped my sugars to like the 50’s after a week.
My doc said it’s always good to add a protein to oatmeal like nuts or peanut butter. Oats are high carb and can raise your blood sugar.
Is there some kind of healthy alternative for butter ?
Depends on what you are eating. There are all kinds of things you can use in place of butter.
@@HealthyVeganMamaVegetables like corn , broccoli and potatoes any vegetable . Grits ,oatmeal .
someone didnt like this video? Oh, they are probably in a bad mood because they are bloated
🤣 your comment made me lol💗
@@andieplunkett4771 hahaha 🤣 its a bit funny
They are either bloated or are non vegans that are anti vegan because for some reason anti vegans like to view vegan channels dislike and put on anti vegan comments and troll vegan channels.
@@davidthescottishvegan well, we
can’t help stupid 🤷♀️
😂 this is hysterical.
Definitely have the gas and bloating. While I know it simply takes time one thing that can help with some of the embarrassing parts is Chlorophyll which one can get on Amazon. It is considered internal deodorant. 😉. I am very ready for it to reduce though. At the end of each day I look like I swallowed a ball. 🏀🏀🏀
Yes that is normal. And even to this day my stomach gets bigger after I eat. Most people that happens to.
@@HealthyVeganMama Yep. I used to eat a plant-based vegan diet many years ago. Not sure why I ever quit eating that way back then. Took about 2 months for the extreme bloating and gas to go away. I think for many, they quit too soon before it does. The body takes time to get used to a major change. :-)
Or go keto. You can count on your hands the times you will fart in a month.