While there is no doubt that switching to a vegan diet will do wonders for your health, new vegans can sometimes experience indigestion and bloating, and may find a plant-based diet difficult at first. This is especially true if you are making the transition overnight. In most cases, indigestion usually goes away after the first 6-8 weeks of veganism. It takes time for your gut flora to adjust to this major change in your diet. A typical Western diet consists of very little fiber and large amounts of processed foods and animal products. A vegan diet is very high in fiber and contains no animal products. If you suffer from sharp abdominal pain or persistent stomach problems, you should see a doctor. However, if your symptoms seem to be an upset stomach and general bloating, then these tips will make your transition to a vegan diet much more enjoyable! Just keep in mind that everyone is different, and the best way to find the foods that are right for you is through trial and error.
1. Limit processed foods
While there are countless vegan substitutes on the market for meat, cheese, ice cream, etc., these processed versions can harm our digestive system, unless your body is used to eating them. Many of these products are often loaded with certain fillers, gums, and stabilizers that many people find difficult to digest. That’s why it’s best to stick to the basics when transitioning to a vegan diet and instead eat tons of green veggies, fruits, veggies, and whole grains.
2. Eat mindfully
Eating mindfully means being present at your meals and limiting the number of distractions around you. When you become aware of each plate or bite of food, the body becomes much more relaxed and can digest food properly. Multitasking while eating or watching TV can actually cause stress in the body and cause undigested food to persist in your gut causing gas, pain, and bloating. Additionally, when you are more attentive during meals, you are less likely to eat out of boredom or to eat unhealthy foods.
3. Chew slowly
Chewing your food well is essential for good digestion. As you chew, your food breaks down into smaller pieces that are easier for your body to digest. When mixed with saliva, which contains digestive enzymes, chewing allows your body to absorb the most of the nutrients from the foods you eat. Chewing well also helps reduce stress on the esophagus and therefore helps the stomach to metabolize your food. The next time you eat a meal, be sure to chew your food as much as possible. If you still smell parts of the food in your mouth, it means you haven’t chewed it well.
4. Make it easy on raw vegetables
While there is no doubt that raw vegetables are good for you, they can sometimes be difficult to digest. This is especially true if you are not used to a diet high in raw foods. When you go vegetable for the first time, it’s a good idea to make it easier on yourself by eating raw vegetables. Try steaming your vegetables first to give your body time to adjust to this change in diet. The cooking process helps the body get used to breaking them down.
5. Supplement with probiotics
Homemade raw sauerkraut
Probiotics are living microorganisms that can be found in fermented foods, such as sauerkraut and kombucha, and can also be taken daily as a supplement. They promote a healthy balance of good gut bacteria and improve nutrient absorption. They can prevent indigestion and other common stomach problems, especially when switching to a vegan diet.
6. Take your time to make the transition
When first transitioning to a vegan diet, it can be overwhelming at times. A great way to make sure you enjoy the experience and have long term success is to start slowly and start by choosing a few plant-based recipes and incorporating them into your meals throughout the week. Instead of thinking about what you can’t eat, focus on all the delicious foods you can eat and take the opportunity to step into the kitchen and experiment with new recipes!
Learn how to cook plant-based meals at home
Reducing your meat intake and eating more plant-based foods is known to help chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, intestinal health, and Following! Unfortunately, consumption of dairy products has also been linked to many health issues, including acne, Hormonal imbalance, Cancer, Prostate cancer, and has a lot Side effects.
For those who want to eat more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster Application which features thousands of delicious recipes, making it the largest resource for vegan recipes to help you reduce your environmental footprint, save animals and get healthy! And while you’re at it, we encourage you to educate yourself on the environmental and health benefits of a herbal diet.
Here are some resources to get you started:
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