Is Digestive Discomfort Common When Changing Diet Forms?
If you are among those who suddenly switch over altogether to a different diet form, such as a change from low fiber to high fiber diet, a sudden increase in your prebiotic food content or you have just been consuming more plant-based proteins and foods instead of animal protein, then it is possible, according to current nutrition research for you to adjust to this switch or change over, with some digestive changes that can be quite evident.
While some people experience hunger issues, or others commonly experience gassy feelings or gastric discomfort, it does take some time to get used to a plant-based or increased fiber diet. Especially if you have been on the non-vegan side of the diet and you are used to animal protein, with a recent switch to a plant-based diet, then these digestive changes are physiological. However, according to nutrition experts, these changes are surprisingly more healthy than you can estimate them to be. Research indicates that once an individual starts consuming more plant proteins and unprocessed whole foods from nature, be it the increased consumption of whole grains, fruits, or even common vegetables, you are less likely to be prone to developing chronic diseases and cancers.
Why Is Switching to a Plant-Based Diet So Beneficial for Health?
According to a major research study in the journal of nutrients, it is considered to be a positive physiologic change of experiencing gassiness or even flatulence when you switch over to a plant-based diet or you may be experiencing slight gastric discomfort that is only your body essentially trying to adjust itself to the benefits of plant protein and fiber.
The research studies from the journal demonstrate that the volunteers who consumed more processed foods or high carbohydrate, low fiber foods for two weeks and then switched over to a plant-based Mediterranean diet for two weeks showed improved digestibility. According to this research trial, though bowel movements were not very increased, the stool bulk also doubled in the participants with reports of increased flatulence during day time and gassiness feelings at night, after the Mediterranean meals.
Now you might be wondering what is positive about these changes. Well, there is! Though the symptoms of gassiness and flatulence sensations are seen in the individuals making the switch over from processed to plant-based diets, this positive impact on improving your healthy gut microbiome. The improved fermentation promoted peristaltic movements, and bowel movements are the main reasons why these symptoms can be experienced.
Though it can be uncomfortable for a certain period, global nutrition experts suggest that your gradual improvement in gut microbiome would lead to heart-healthy and digestive benefits in the long term, reducing your risk of certain chronic illnesses, obesity, and some implicated forms of cancers associated with refined and processed junk foods. Furthermore, plant-based diets that include a variety of groups such as fresh or frozen vegetables, fruits, whole grains, nuts, and seeds have consistently been linked to maintaining a healthy weight and preventing constipation.
Why Is a High-Fiber Diet Preferred Over a Low-Fiber Diet?
A low-fiber diet means an increased predisposition to sickness, which can also affect the global incidence of chronic diseases. A lack of fiber in your general diet, as seen with processed, refined foods or only animal-based foods, means that you are depriving the healthy digestive fermenting bacteria of the gut from their positive feed. In the modern-day lifestyle, with increasing commercial options available for junk and processed foods or turning away from preservative-based food products, consumption of whole foods is decreasing which poses long-term dangers to your cellular immunity and health.
For instance, major research studies indicate that the risk of colorectal cancer, inflammatory and autoimmune disorders like rheumatoid arthritis, gastrointestinal issues, ulcers, fatty liver, and other conditions can be prevented or reduced by consuming more fiber, which promotes beneficial gut bacteria. On the other hand, the bacteria of your gut start losing their adaptability when you are only focused more on animal protein, but not on your essential dietary fiber requirements that are to be met through a single day from varied food groups from plant sources. According to the research in molecular metabolism studies, a diverse diet alone can be capable of creating these adaptive changes within the pro-digestive gut bacterium.
How to Prevent Gastric Distress and Flatulence on a Plant-Based Diet?
Here are some tips to help relieve temporary feelings of gassiness, flatulence, or discomfort.
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Do Not Make the Switch Over Too Rapidly: For instance, if you are considering changing your food preferences to whole foods, but you have consumed excess or you are used to consuming more processed foods generally, then you will need to make the switch very slowly so that your digestive system can adapt to the changes eventually.
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Take the Help of a Healthcare Professional: Be it your registered physician nutritionist or dietician, they can guide you not only on how you can prevent these symptoms associated with a high-fiber diet, but they can also guide you on how best you can balance your macronutrients, your fiber, and your hydration, till your body gets adjusted to a plant-based diet.
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Be Varied in Your Food Choices: Do not focus only on one food group or a few food groups when you switch over to a plant diet. For instance, choose from diverse options like incorporating nuts, seeds, plant-based milk, fresh fruits or vegetables, beans, whole grains, etc. When you consume varied foods in small proportions in a day in the initial phase of adjustment to this diet form, you will notice that there would be less scope for digestive discomfort.
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Experiment Creatively: When you have made the healthy decision to consume natural whole foods, you can experiment with fruits, veggies, and whole grains in diverse ways. When you remain satisfied with your food choices, your temptations to consume binge or junk foods will also reduce, improving your digestion gradually.
Conclusion:
To conclude, though there might be initial hiccups in your journey to a plant-based diet, your bodily immunity and metabolism can be improved over time according to current nutrition research. Making a slow, but gradual process with the help of a registered healthcare professional or nutritionist can be beneficial in improving your digestion with the recommended whole food plant-based high fiber diet.
