If you feel bloated on a vegan diet there’s 7 things you can do today to reduce your bloating quickly.
That science-based process works both for you if you are a new vegan – or if you are vegan veteran, meaning vegan for a multitude of years.
So let’s just dive right in:
Why Do We Get Bloated?
Before we talk about the treatment of being bloated, we first have to understand when bloating arises:
An average healthy individual produces about 700 cubic centimeters of gas per day. This gas production is absolutely normal. What is abnormal in a person that is suffering from bloating is the gas transit. While a healthy person can get rid of the gas quite easily, a person with bloating can’t.
That’s why the belly expands – because of the gas, right?
So here’s the step-by-step process you should do today to reduce bloating on a vegan diet:
The Step By Step Process To Reduce Bloating
1. Reduce the total amount of unnecessary gas
There’s two things you need to do though that will make you see drastic improvements:
1.1. Reduce carbonated beverages. Because they do have gas in the liquid, right?
1.2. Eat slower and less. Because if you eat fast, and you eat a lot of food, you swallow more air unconsciously.
Now the best next way to continue is to work on the gas transit time:
2. Water intake for bloating
There’s nothing that can pass quicker through our body than water. It’s liquid right?
One doesn’t have to chew it into small pieces and enzymes do not need to break it up. Sure a lot of water gets absorbed, but almost 75% of our feces are water.
A study found that even a water intake of only 1L a day decreases the chance of constipation by up to 14x.
3. Physical activity to reduce bloating
The next thing that we must do if we’re bloated is to increase our physical activity.
This study here showed that just mild physical activity strongly decreases symptoms of bloating.
Our body is made to move. And light-intensity movements strongly decrease the total transit time of our digestion.
Heavy weightlifting is not meant by that, that might even be able to make your symptoms worse. Instead a good aim to have is to get 10,000 steps in every day.
You can also combine this with:
4. Standing more – posture and bloating
The posture that we have in our day strongly affects the gas transit time.
If you’re suffering from bloating a good goal to have is to stand more – and ideally invest in a standing desk.
Or even better – a treadmill desk. So you can get your walks in while working.
5. Eat more veggies – fiber and bloating
There’s nothing. Absolutely nothing that will improve your bloating symptoms in the long-term more than enough fiber intake. The easiest way to do so is to eat more veggies and things such as oatmeal.
Studies have shown that fiber intake can decrease your transit time by half.
There’s a specific study that I found on kiwi that seems to improve total transit time. It’s worth eating 2-3 kiwis a day from now on that will provide some fiber without overdoing it.
6. Probiotics supplementation
Probiotics are literally bacteria that you eat and then get released in your gut – where your body needs it. You can think of these like reinforcements of an army that you send to fight the good fight.
The way to start with probiotics is to gradually increase the amount of colony forming units that you take in, until you reach about 100 bio CFUs a day.
7. Avoid antibiotics for gut health
Once all the previous steps are completed your bloating should be gone.
The only way to mess up the entire process is by doing a course of antibiotics. That is the medication your doctor gives you – which kills of all the bad bacteria – but also all the good bacteria.
So literally all the work that you’ve done by cultivating a better microbiome due to better nutrition and probiotics – is gone. All of your bacteria friends are wiped out.
Antibiotics are a miracle drug. Yet also overprescribed in our current age.
If you do have a physician that constantly prescribes you antibiotics, it’s worth considering changing your physician to make sure that your long-term gut health is on point.