I just can't stop the bloating! Any suggestions?? - VeggieBoards
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#1 Old 06-06-2018, 03:09 PM
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I just can't stop the bloating! Any suggestions??

I have been vegan for 3 and a half years now with mixed success. At the moment I feel about as good as I have on a vegan diet but I still cannot shake some digestive issues, especially bloating and gas.

I typically eat twice per day and have been intermittent fasting for the past few months and feel great on it. I usually break my fast around 1-2pm by having a large bowl of oatmeal with fruits, nuts and seeds. Sometimes with water and sometimes with a plant milk like almond or soya. The fruit is usually 2-4 bananas, some dates and frozen blueberries then either walnuts or pumpkin seeds. I usually give this a good 2-3 hours or so then I will have my dinner which is something like brown rice or sweet potatoes with either steamed veggies or a salad and then some sort of legume (chickpeas, black beans, kidney beans). I also use things like hummus, sweet chilli sauce, soy sauce, salad dressings etc and really enjoy the food I eat. The problem is the gas and bloating!

It will usually start around 6 hours or so after my oats and fruit and will continue until I go to bed. Some days are worse than others and its never debilatating but its something I have never really experienced before. Any tips, advice on how to stop the bloating and gas are most welcome :-)
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#2 Old 06-06-2018, 03:50 PM
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I think gas and bloating is the number one or two issue cited by transitioning vegans. 3.5 years is way out of the transition area. Most people say the bloating stops in 3 days to 3 weeks.

For most new vegans the issue has to do with switching from a low fiber diet to a high fiber diet. Has this been an issue since you started becoming vegan or did it just start?

Anyway, when a person switches from a low fiber to a high fiber diet, their gut flora changes. It's like a lawn that doesn't get much water but then someone starts watering every day. Not only do the numbers of bacteria change but their make up changes. And the gut flora is like a little ecosystem. the different species are on different teams. Not only do they compete with each other but they have different advantages. So a change in the amount of fiber can make some populations go out of control. but its a self-regulating system and pretty soon it will reach an equilibrium.

If your issues just started, the good news is that they will soon get better. but if it's been going on for 3 years, well then its something else. And maybe you need to see a Doctor.

One thing that MAY be a possibility is this, but I'm not even so sure that even it wouldn't fix itself in 3 years. Thanks to antibiotics some of the species that exist in our guts may have become extinct. Perhaps if a few critical species are completely absent your gut can't get back into balance. Like the Rocky mountains deer population without wolves.

you should try a really good probiotic. Not one of those ones that just contain one species like acidolophous but one that contains at least 8. I think I've seen some on the shelves that have 12. Go ahead and take the recommended dosage every day till the bottle is empty. Even the high priced probiotics don't have all the different species that we need. but it might have the one you need. or maybe these guys will form a new team and get the bad guys under control. if that doesn't help - call the Dr.


oh just thought of something else. it could be candida. That's a yeast that normally lives in small amounts in your gut and is controlled by the bacteria in your gut. It might be out of control. They call it candida overgrowth. and normally probiotics can help that too. And being vegan.
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#3 Old 06-06-2018, 04:49 PM
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Thank you for the detailed reply!

My first year as a vegan I had no problems with gas or bloating. I was easily passing 3+ perfect stools a day with hardly any bloating or gas. Around the start of 2016 I started having problems. Really easy to digest things like bananas, plain rice, bread etc I was fine but anything else it would happen to varying different degrees. I would also have a very slow transit time and went from 3 stools a day to 1. This has been on and off since.

One thing if note is last week for around 4-5 days I started doing what I used to do when I was heavily into weight training and that was blending my porridge oats and fruit and drinking it as a smoothie. I had 3-4 days of perfect digestion and bowel movements with only minimal bloating and felt a lot better. As I sit here now I finished eating for the day 5 hours ago and am still bloated and gassy from a dinner of brown rice, kidney beans and steamed veggies. But as I said above the first signs of the bloating and gas are starting before I eat my last meal.
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#4 Old 06-06-2018, 06:29 PM
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Quote:
Originally Posted by lex365 View Post
Thank you for the detailed reply!

My first year as a vegan I had no problems with gas or bloating. I was easily passing 3+ perfect stools a day with hardly any bloating or gas. Around the start of 2016 I started having problems. Really easy to digest things like bananas, plain rice, bread etc I was fine but anything else it would happen to varying different degrees. I would also have a very slow transit time and went from 3 stools a day to 1. This has been on and off since.

One thing if note is last week for around 4-5 days I started doing what I used to do when I was heavily into weight training and that was blending my porridge oats and fruit and drinking it as a smoothie. I had 3-4 days of perfect digestion and bowel movements with only minimal bloating and felt a lot better. As I sit here now I finished eating for the day 5 hours ago and am still bloated and gassy from a dinner of brown rice, kidney beans and steamed veggies. But as I said above the first signs of the bloating and gas are starting before I eat my last meal.
Shoot. that doesn't give me any ideas. I would try the probiotics. The last time I bought some I got New Rhythms at Amazon.
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#5 Old 06-06-2018, 08:28 PM
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Quote:
Originally Posted by lex365 View Post
I have been vegan for 3 and a half years now with mixed success. At the moment I feel about as good as I have on a vegan diet but I still cannot shake some digestive issues, especially bloating and gas.

I typically eat twice per day and have been intermittent fasting for the past few months and feel great on it. I usually break my fast around 1-2pm by having a large bowl of oatmeal with fruits, nuts and seeds. Sometimes with water and sometimes with a plant milk like almond or soya. The fruit is usually 2-4 bananas, some dates and frozen blueberries then either walnuts or pumpkin seeds. I usually give this a good 2-3 hours or so then I will have my dinner which is something like brown rice or sweet potatoes with either steamed veggies or a salad and then some sort of legume (chickpeas, black beans, kidney beans). I also use things like hummus, sweet chilli sauce, soy sauce, salad dressings etc and really enjoy the food I eat. The problem is the gas and bloating!

It will usually start around 6 hours or so after my oats and fruit and will continue until I go to bed. Some days are worse than others and its never debilatating but its something I have never really experienced before. Any tips, advice on how to stop the bloating and gas are most welcome :-)
Hi lex,

A Registered Dietitian can assist you with this issue. They can help you to adjust your vegan diet if/as needed, and they can help you to identify any food intolerances that may be contributing to your bloating.

In the United States, you can find a local Registered Dietitian through the Academy of Nutrition and Dietetics: http://www.eatright.org . Just click on the red "Find an Expert" button, located in the upper-right-hand portion of the webpage.

In the U.K., you can find a local Registered Dietitian on the Freelance Dietitians website: http://www.freelancedietitians.org/

In New Zealand, you can find a local Registered Dietitian through the Dietitians New Zealand website: http://dietitians.org.nz/find-a-dietitian/

In Australia, you can find a local Accredited Practising Dietitian through the Dietitians Association of Australia: https://daa.asn.au/find-an-apd/

In Canada, you can find a local Registered Dietitian at the Dietitians of Canada website: http://www.dietitians.ca/Find-a-Dietitian.aspx .

In the Nederlands, you can find a local Registered Dietitian at http://www.nvdietist.nl/ .

_________

Specific recommendations for a healthy diet include: eating more fruit, vegetables, legumes, nuts and grains; cutting down on salt, sugar and fats. It is also advisable to choose unsaturated fats, instead of saturated fats and towards the elimination of trans-fatty acids."
- United Nations' World Health Organization
http://www.who.int/topics/diet/en/

Last edited by David3; 06-06-2018 at 08:52 PM.
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#6 Old 06-06-2018, 10:09 PM
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Visit your Doctor first. It might not even be your diet. And if it is, he can refer you to a RD and then maybe your Health Insurance can help pay for it.
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#7 Old 06-11-2018, 03:22 AM
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Hi Lex

Your diet seems very healthy, you are following the rules of a whole food plant-based diet perfectly.

The bloating can occur because of 2 causes...

1. food intolerances perhaps on nuts and beans...
2. the way you combine the foods.

Let me explain the second point further:

Proteins, carbohydrates and concentrated fats are not easy to digest. They need different acids i.o. to digest properly.

When these foods are eaten together it can be difficult for your digestive system to digest both properly.

Try to eat carbs, protein, and concentrated fats on it own with vegetables.

It will definitely help your bloating, at least it did for me!

Also, fruit should be eaten alone, because it digests very fast and when it's eaten with other foods, like oats(carbs) and nuts (concentrated fat) it's will ferment on top of the other foods and will cause bloating.

I hope you found these tips helpful if you have any other questions let me know!

Good luck,

Ziya

Fouder 'Easy Vegan Good Life'
A eCourse for transitioning vegans

Instagram: Easyvegangoodlife & vegansgotstyle_
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#8 Old 06-11-2018, 05:39 PM
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How long have you done intermittent fasting? Curious if you're getting your days calories in a shortened time frame might be causing it, esp saying you have dinner a couple hours after a large breakfast.
Have you tried spacing out your eating?

Tried taking a spoonful of apple cider vinegar before meals? That helps me, low stomach acid can cause bloating and slow digestion.

Don't let the perfect be the enemy of the good
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#9 Old 06-11-2018, 06:00 PM
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Food combining is as much a myth as the blood type diet.
https://health.usnews.com/health-new...food-combining

Don't let the perfect be the enemy of the good
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#10 Old 06-11-2018, 07:39 PM
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Quote:
Originally Posted by silva View Post
Food combining is as much a myth as the blood type diet.
https://health.usnews.com/health-new...food-combining
I don't think Shari is talking about food combining. But I agree that the myth of combining foods for complete proteins is a myth and one that won't seem to go away.

I think Shari is referring to "Sequential Eating". That is when instead of taking a forkful of broccoli, then a forkful of beans then a bite of bread, then a forkful of corn.... instead you eat all the corn, then all the broccoli, then all the beans and then all the bread. there is a set of rules to determine which goes first. I don't know all of them. Least dense to most dense - I think is one of the rules.

Its sort of new to me and I honestly haven't tried it. but I don't think it been proven to be untrue. and it does sort of make sense.

Here is an article about it.
http://healthyeating.sfgate.com/sequ...diet-1962.html
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#11 Old 06-11-2018, 09:13 PM
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Quote:
Originally Posted by Mr. H. View Post

I think Shari is referring to "Sequential Eating". That is when instead of taking a forkful of broccoli, then a forkful of beans then a bite of bread, then a forkful of corn.... instead you eat all the corn, then all the broccoli, then all the beans and then all the bread. there is a set of rules to determine which goes first. I don't know all of them. Least dense to most dense - I think is one of the rules.

Its sort of new to me and I honestly haven't tried it. but I don't think it been proven to be untrue. and it does sort of make sense.

Here is an article about it.
http://healthyeating.sfgate.com/sequ...diet-1962.html

According to the above-linked article, the Sequential Diet was created by Dr. Stanley Bass. It appears that Dr. Bass believes that vegetarian diets are not particularly healthy:

"With some modifications, the Protein Power LifePlan works fine for vegetarians, but before we start patients on the vegetarian version we always inquire as to their rationale for following such a diet. If they are vegetarians because they believe it a more healthy way to eat, we disabuse them of that notion quickly."

http://www.drbass.com/eades.html


Dr. Bass' opinion would be acceptable, if it were well-substantiated. However, at least 2 very large peer-reviewed studies - the Adventist Health Study and the EPIC-Oxford Study - have shown that vegetarians have lower rates of ischemic heart disease and type 2 diabetes than do omnivores:

https://academic.oup.com/ajcn/articl...1/353S/4576455

https://www.ncbi.nlm.nih.gov/pubmed/23364007


In addition, the American Heart Association and the American Diabetes Association have both stated that properly-planned vegetarian diets can help to prevent and treat heart disease and diabetes:

http://www.heart.org/HEARTORG/Health...32_Article.jsp

http://www.diabetes.org/food-and-fit...r-vegetarians/


And, Kaiser Permanente (one of the largest health insurance companies in the United States) has advised its physicians to recommend a plant-based diet to ALL their patients, especially those with heart disease, type 2 diabetes, hypertension, or obesity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/



And look at Dr. Bass' opinions on vegan diets! http://www.drbass.com/veganrats.html



What I'm saying is: Dr. Stanley Bass is misinformed. I would therefore be skeptical about his Sequential Eating Diet.

If I were suffering from this kind of bloating, I would first seek medical attention regarding their condition (to rule out any serious problems), and then ask my physician for a referral to a Registered Dietitian.
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_________

Specific recommendations for a healthy diet include: eating more fruit, vegetables, legumes, nuts and grains; cutting down on salt, sugar and fats. It is also advisable to choose unsaturated fats, instead of saturated fats and towards the elimination of trans-fatty acids."
- United Nations' World Health Organization
http://www.who.int/topics/diet/en/

Last edited by David3; 06-12-2018 at 07:51 PM.
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#12 Old 06-26-2018, 11:16 AM
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A few anecdotes

A couple anecdotes of my own.

1. I once had terrible bloating with stabbing pain/cramps. The reason seemed to be that I had binged on raw (/slightly toasted) almonds on an empty stomach. Perhaps that sudden influx of lots of fiber was too much. ...In your case, perhaps experiment with eating several smaller meals, especially a little less fibrous nibble before the high fiber stuff (like oats).

2A. Another time that I had bloating/gas/cramps, I worried that I might have got some food poisoning after having eaten at a restaurant. ...I drank copious amounts of Good Belly (probiotic drink). It did take a week or so for that episode to abate. (I always was under a tremendous amount of stress -- even more than usual -- at the time, so that didn't help.)

2B. However, in investigating other possibilities, I recalled that I had been eating Tums tablets daily for the calcium. They are rather candy-like, those lil' devils, so perhaps I overindulged and/or just took them too many days. Perhaps I lowered the acidity in my stomach too much. ...I started drinking a bit of diluted (organic) apple cider vinegar to balance stomach acidity.
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