How To Beat Bloating On A Plant-Based Vegan Diet


There's lots of complaints of bloating when switching to a plant-based/ vegan diet.  I know I've been guilty of two key mistakes when eating vegan which caused belly bloat.  Before you read the culprits and remedies below, I first want to say that this can be a normal side effect when transitioning your diet.  A plant-based diet full of fruits, veggies, and grains has a lot more fiber than the standard American diet which is a great thing, but suddenly increasing fiber intake will lead to bloating.  If this is a problem for you, try to increase fiber gradually and follow the tips below.



Fruits are very easy to digest and do so quickly.  Never eat fruit after a large meal.  The body will be trying to digest the meal, and the fruit may ferment before it is digested leading to bloat.  I always start my day with fruit on an empty stomach, maybe eating more at lunch, but I will never eat fruit after dinner.  




When using canned beans make sure to rinse them very good.  You will see a foam as you rinse them, this foam is gas producing sugars that lead to gas and bloating.  If using dried beans, soak them for at least an hour to get rid of the hard to digest anti-nutrients and enzyme inhibitors. Getting rid of these allows better digestion.  

I wish I knew this tip sooner.  If you don't think it's true just try not rinsing them for once, you'll be a believer.




Fennel and peppermint tea are two of the best herbs for soothing the stomach.  They both have a antispasmodic, relaxing, and calming effect.  Fennel seeds themselves are used as post meal mints in some cultures because of fennels ability to freshen breath and promote good digestion.  Just a warning, fennel has a mild black licorice taste, so if that isn't your cup of tea stick to peppermint :)

My favorites are from Pukka Organic Tea, which can be found at a lot of grocery stores or of course Amazon.  They have a few options including: After Dinner Tea, Three Fennel Tea,  and Three Mint Tea.