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Full of Gas? Tips and Tricks for Curing Vegan Flatulence

Switching to a Plant-Based Diet Might Make Your Fart a Lot, but Not Forever

Since this article’s topic is farts, it’s important to elevate the subject to the highest possible level of cultural respectability. Presently, the best representations of farting that the English-speaking media has to offer is via the character Jackson Lamb in Apple TV+’s show Slow Horses.

Played by the brilliant actor Gary Oldman, one has to wonder if Jackson Lamb’s character keeps experimenting with a vegan diet, which you wouldn’t guess from his otherwise awful diet, and heavy smoking and drinking. Yet, it is a possibility, something about his character that perhaps has yet to be revealed in a future episode?

Regrettably, a YouTube search on “Slow Horses Jackson Lamb Fart Scenes” doesn’t turn up any of the great moments of bureaucratic spook flatulence in this fun spy series, but these two video clips will suffice as the best I could find that are related to Gary Oldman/Jackson Lamb’s awesome fart moments across the various episodes:

Slow Horses season 3 features more mayhem, same amount of Gary Oldman farting

Now that we’ve established that great actors in popular streaming TV series can delivery farts worthy of a Golden Globe or Emmy or any of various critics awards, let’s jump to the topic of the relationship of veganism to flatulence.

Switching to a vegan diet can sometimes be associated with an increase in gas, and this phenomenon is generally temporary. Several factors contribute to this change, and while it can be uncomfortable, it is often a sign of positive adjustments in your digestive system. Here are some scientific causes for increased flatulence when transitioning to a vegan diet:

Increased Fiber Intake

• Vegan diets tend to be rich in fiber, as they include a variety of fruits, vegetables, whole grains, legumes, and nuts. Fiber is essential for digestive health, but sudden and significant increases in fiber intake can initially lead to increased gas production. The gut bacteria ferment the undigested fiber in the colon, producing gases such as carbon dioxide, methane, and hydrogen.

Changes in Gut Microbiota

• The composition of the gut microbiota (microorganisms living in the digestive tract) plays a crucial role in digestion. When you switch to a vegan diet, there is a shift in the types of bacteria present in the gut. As your gut microbiota adapt to the new plant-based diet, it can temporarily result in increased gas production.

Fermentation of Resistant Starches

• Certain plant foods, like legumes and whole grains, contain resistant starches that resist digestion in the small intestine and reach the colon intact. In the colon, these starches undergo fermentation by bacteria, producing gases. Over time, as the gut microbiota adjust, this fermentation process may become more efficient, reducing excessive gas production.

Increased Intake of Certain FODMAPs

• Some plant-based foods contain fermentable carbohydrates known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). While many plant foods are low in FODMAPs, some individuals may experience increased gas due to specific choices in their vegan diet.

Hydration and Enzyme Production

• Proper hydration is essential for effective digestion. Sometimes, when individuals switch to a vegan diet, they may not drink enough water to support the increased fiber intake. Additionally, enzymes involved in the digestion of certain plant compounds may need time to adjust, contributing to temporary digestive discomfort.

These digestive adjustments are typically temporary, and as your body adapts to the new diet, the excessive flatulence tends to decrease. To help manage flatulence during the transition, gradually increase your fiber intake, stay well-hydrated, and consider incorporating fermented foods that can promote a healthy gut microbiota. If symptoms persist or are severe, consulting with a healthcare professional or a registered dietitian can provide personalized guidance.

There are steps new vegans can take to manage and alleviate this symptom.

Gradual Transition

• If you’re new to a vegan diet, consider making the transition gradually. This allows your digestive system to adapt to the increased fiber intake more slowly, reducing the likelihood of excessive gas.

Hydration

• Ensure you are drinking enough water. Adequate hydration is crucial for proper digestion, especially when consuming a higher-fiber diet. Water helps soften and move fiber through the digestive tract.

Increase Fiber Intake Gradually

• While a vegan diet is generally high in fiber, it’s essential to increase your fiber intake gradually. This gives your gut microbiota time to adjust to the new foods. High-fiber foods include fruits, vegetables, whole grains, legumes, nuts, and seeds.

Identify Problematic Foods

• Pay attention to specific foods that may be causing excess gas. Some people are more sensitive to certain high-FODMAP foods (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), such as beans, lentils, onions, garlic, and cruciferous vegetables. You may want to limit these foods initially and reintroduce them slowly to gauge your tolerance.

Cook Legumes Thoroughly

• Cooking legumes thoroughly can help break down complex carbohydrates and reduce the amount of gas-producing compounds. Soaking legumes before cooking and using digestive aids like kombu seaweed during cooking can also be beneficial.

Incorporate Digestive Enzymes

• Digestive enzyme supplements can assist in the breakdown of complex carbohydrates and fibers, potentially reducing gas production. Be sure to consult with a healthcare professional before adding any supplements to your routine.

Include Fermented Foods

• Probiotic-rich foods, such as sauerkraut, kimchi, tempeh, and miso, can support a healthy gut microbiota. These foods contain beneficial bacteria that may help in the digestion of fiber and other compounds.

Physical Activity

• Regular physical activity can promote healthy digestion. Exercise helps stimulate bowel movements and can reduce bloating and gas. Aim for at least 30 minutes of moderate exercise most days of the week.

Mindful Eating

• Practice mindful eating by chewing your food thoroughly and eating at a relaxed pace. Swallowing air while eating quickly can contribute to gas.

Monitor Portion Sizes

• Be mindful of portion sizes, especially when it comes to high-fiber foods. Eating large quantities of fiber-rich foods in one sitting can overwhelm your digestive system.

Keep a Food Diary

• Keeping a food diary can help you identify patterns between your diet and symptoms. Note the foods you eat and any digestive symptoms, helping you pinpoint potential triggers.

Consult a Professional

• If excessive flatulence persists or is causing significant discomfort, consider consulting with a registered dietitian or healthcare professional. They can provide personalized advice based on your specific dietary habits and health needs.

Remember that it may take some time for your body to fully adjust to a vegan diet. Patience and persistence are key, and making gradual changes allows your digestive system to adapt more comfortably. If you have concerns about your nutrition or digestive health, seeking guidance from a healthcare professional or registered dietitian is advisable.