PlantStrongCo Podcast4 Mar 2024

E5 - Bloating On A Plant Based (Vegan) Diet

Summary In this episode, Leah and Caitlin discuss bloating on a plant-based diet. They explore the main reasons for bloating, including high fiber intake and FODMAPs. They provide tips for reducing fiber intake and making low FODMAP substitutions. The hosts also emphasize the importance of chewing food well, practicing mindful eating, and maintaining good hydration. They suggest addressing constipation and avoiding large meals to reduce bloating. Additionally, they recommend using peppermint oil and heat therapy to relieve discomfort. The episode concludes with a reminder to seek individualized help if needed. Takeaways

High fiber intake on a plant-based diet can contribute to bloating, but reducing fiber intake to a more normal level may help alleviate symptoms.
FODMAPs, fermentable carbohydrates found in plant-based foods, can also cause bloating in some individuals. Reducing high FODMAP foods and making low FODMAP substitutions can be beneficial.
Chewing food well, practicing mindful eating, and maintaining good hydration are simple strategies to reduce bloating.
Addressing constipation, avoiding large meals, and using peppermint oil or heat therapy can also help relieve bloating discomfort.

Chapters 00:00Introduction and Congratulations 01:21Bloating on a Plant-Based Diet 02:09Fiber Intake 04:00High Fiber Intake 04:32Reducing Fiber Intake 08:31FODMAPs 09:54Reducing FODMAPs 14:15Chewing Food and Mindful Eating 17:28Hydration 18:15Addressing Constipation 18:55Avoiding Large Meals 20:19Peppermint Oil 22:35Heat and Movement 23:43Conclusion

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