Are you following a plant-based diet and experiencing bloating? If so, know that you are not alone. Bloating is one of the most common gastrointestinal symptoms that we see as dietitians, often causing intense discomfort and negatively impacting everyday life (1).
Bloating is a feeling of increased pressure in the intestines. It is most often only intermittent, meaning it comes and goes. Many people find they become more bloated throughout the day or after meals. There is a lot of misinformation on the internet, with many promoting “quick fixes” and “miracle cures”, so if trying to figure out your bloating has left you confused, this article could help. We will explain the common causes of bloating for those on a plant-based diet and provide simple, evidence-based tips to help you relieve your symptoms.
The causes of bloating are often complex, with potentially multiple interacting factors contributing to symptoms. It is also important to remember that everyone’s gut is different, meaning what triggers bloating for some, may not for others.
Some of the common causes of bloating include:
Sometimes the sheer volume of food or fluid eaten in one sitting can cause bloating due to increased pressure in the intestines (1).
This means that some people may be more sensitive to the increased pressure in the intestines, which can cause discomfort (2).
Certain types of high-fibre foods, particularly legumes (chickpeas, beans, and lentils), vegetables (most commonly cauliflower, cabbage, and Brussel sprouts), and some fruits (cherries, melon, and dried fruits), can contribute to bloating. During digestion, these fibre-rich plants are fermented by bacteria in the gut, which can produce excess gas and the sensation of bloating (more on the importance of gut bacteria later!) (1).
Research has shown that there is a bidirectional communication system between the gut and the brain, known as the gut-brain axis. This means that signals from the brain can influence the environment and function of the gut and vice versa. Messages from the brain can be sent to the gut via complex mechanisms involving the autonomic nervous system, the part of the nervous system that is not under our voluntary control, as well as various hormones and other molecules (3). If you experience stress or other mental health conditions, such as anxiety, you may experience bloating due to the gut-brain connection. In fact, it has been noted that many people with irritable bowel syndrome (IBS), where bloating is a common symptom, also experience some level of anxiety (4).
Although bloating is a common gastrointestinal symptom, and is often nothing to worry about, if bloating is accompanied by any of the following symptoms below, it is advisable to visit your GP to rule out any other causes.
The gut microbiota is a community of trillions of microorganisms that live within the gastrointestinal tract. Many species of bacteria work in harmony with our bodies to provide a range of essential functions, from helping to digest our food, to regulating our immune system, and even affecting our mood (3,5). Research has suggested that a healthy gut microbiota is important for good general health (5). But what does a healthy gut microbiota look like? Evidence suggests that a healthy gut microbiota is generally stable throughout adulthood and contains a high diversity of different bacterial species. Higher diversity means a greater variety of bacterial species to perform different functions to benefit our health.
What we eat can have a direct impact on the gut microbiota in both a positive and negative way, so one of the best ways to nurture it is through diet. A review of the scientific evidence has indicated that plant-based diets are associated with a more diverse gut microbiota and may contain more species that have anti-inflammatory functions (6).
Plant-based diets are generally higher in fibre as well as specific types of fibre, known collectively as prebiotics, that are digested by the gut microbiota for energy and growth (7). Good sources of prebiotics include dates, nectarines, dried mango, watermelon, onion, artichoke, asparagus, garlic, pistachios, almonds, chickpeas and other legumes. Eating a wide variety of high-fibre, prebiotic-rich foods can therefore allow a more diverse gut microbiota to thrive.
Despite its benefits, the gut microbiota is also one of the reasons for bloating. When the bacteria digest fermentable fibres, they produce gas. A small amount of bloating following a high-fibre meal is therefore actually a good thing. It means that the gut microbes are working effectively (2). However, in some people, excess gas causes an uncomfortable bloating sensation.
Plant-based diets are generally higher in fibre, which means that if you follow a plant-based diet, you may be more likely to experience some bloating. If you are new to a plant-based diet and not used to eating so many plants, it can take the body time to adjust to the increased fibre intake. The key is to start off with small portions of fibre-rich foods and build up over time so your body and your gut microbes can begin to adapt to a fibre rich diet.
The causes of bloating are often complex, so a variety of different strategies may be needed to relieve symptoms. Promoting good gut health, just like our overall health, requires a wholistic approach. Below, there are a range of both dietary and lifestyle tips that could help.
Dietary strategies
Non-dietary strategies
Over the last few years, there has been a growing interest in probiotics, but the information surrounding probiotics online and product marketing campaigns can be difficult to navigate, with so many conflicting opinions.
But first, what are probiotics? Probiotics are live micro-organisms that can confer a health benefit to us, when consumed in the right quantities. They are available as yoghurt drinks, with several plant-based options available, or as capsules. There are hundreds of probiotic strains available, meaning there is huge variety in different products. Each strain can have different effects on the body, meaning they may not always be useful, unless the strains are matched to a specific condition (13).
Should we take probiotics for bloating? The scientific evidence is currently inconclusive. A recent review showed that probiotics did not provide a significant improvement in bloating and abdominal pain for those with IBS (14). The evidence also indicates that probiotics do not significantly reduce bloating in those with more mild symptoms and without IBS (15). One of the main issues is that there is huge variation in the strains and doses used in probiotics research, meaning it is difficult to draw distinct conclusions.
Due to the current lack of conclusive evidence, it is likely to be more beneficial to focus on the dietary and lifestyle tips discussed in this article first before resorting to probiotics. However, if you did want to try a probiotic, there are a few things to remember. It is recommended that you try one probiotic at a time for a minimum of 4 weeks to see if it has an impact. Make sure to follow the manufacturers instructions regarding dosage. If it does not appear to help, you could try an alternative brand (8). Probiotics can be very expensive, so they might not be worth it, especially given the lack of definitive evidence. Instead of probiotic supplements, it is usually better to invest in whole-food plant-based ingredients to nourish your gut and your overall health.
If you continue to struggle with bloating after following this advice, consider contacting your GP or a specialist dietitian, who will be able to offer a more individualised approach.
Written by Charlotte Green, Student Dietitian, for Rosemary Nutrition. Reviewed by Rosemary Martin.
If you want more from me, sign up to the Rosemary Nutrition mailing to list via the contact page and receive a free 7 day meal plan with recipes and a shopping list, plus extra freebies via email!
You also can contact me directly at rosie@rosemarynutrition.co.uk or follow me on Instagram at @plantdietitianrosie.
I’d love to welcome you to our community with weekly updates.
