Vegetarian Diet & Gas: How to Reduce Flatulence Naturally

Have you caught wind of the benefits of a vegetarian diet but are worried it will literally cause you to catch wind? Don’t fret! Understanding the true causes of flatulence and strategies to reduce gas can help make the transition easier.

Understanding flatulence: A Common Digestive Discomfort

Let’s do a quick anatomy recap. Food that hasn’t been digested in the stomach or small intestine then moves into the large intestine, aka your colon. Fiber, a type of carbohydrate, falls on this list. The colon has bacteria that get to work breaking down fiber. Gases, including methane, carbon dioxide, and hydrogen, are byproducts of this process. As a result, we conclude that high-fiber foods are likely to cause more gas than low-fiber foods. High-fiber foods include legumes (beans, peas, lentils), whole grains, cruciferous vegetables, and fruits.

Fermented foods can also cause gas. Examples of these foods include kefir, kimchi, sauerkraut, and kombucha. These foods can have prebiotic or probiotic properties, which act as fuel for our gut bacteria. Your gut bacteria can feed on these properties, creating a byproduct of gas.  

The good news is that introducing more fiber and fermented foods doesn’t always lead to a permanent increase in gas. In one study, individuals instructed to eat half a cup of legumes daily for 8-12 weeks initially reported increased gas. However, this progressively improved to normal levels the longer they continued eating the legumes. The practical conclusion is slowly introducing high-fiber foods and gradually increasing the portions as your body adapts.

Tips for Reducing Flatulence:

Besides giving your body time to adapt, let’s discuss other ways to limit gas.

Eat slowly: Aerophagia is the official word for swallowing air. When you eat or drink too quickly or talk while eating, you ingest more air, which can worsen gas or bloating. Instead, take your time eating and listen to your mama’s advice—don’t eat with your mouth open!

Choose Low FODMAP: FODMAP foods are a group of carbohydrate foods that are associated with GI discomfort in some individuals, particularly those with IBS. Avoiding some or all FODMAP foods may help lessen gas and bloating, depending on your tolerance. Consider trialing a Low FODMAP diet to see if you fall into the FODMAP-sensitive category.  

Manage Stress: Our gut-brain axis intricately links our gut health and our mental health. This means that GI symptoms such as upset stomach, loose stool, and, yes, gas have been linked to stress and anxiety. Consider evaluating your current stress management techniques to support whole-body health.

OTC Remedies: Sometimes, you just need a little extra assistance. Depending on the cause of the gas, there are different options available sans-prescription. If you are lactose intolerant, try lactase supplements. Alpha-galactosidase is an ingredient found in many gas-relief pills that can help your body break down the carbohydrates in food. Simethicone is another active ingredient that can help break up the actual gas bubbles in your GI tract.

A Personalized Approach: Consulting a Healthcare Professional

If you have tried all of the above strategies to relieve gas with no luck, it may be time to seek help from a healthcare professional from your primary care physician, Gastrointestinal doctor, or registered dietitian. If your symptoms extend beyond gas towards constipation, diarrhea, or sharp pain, there may be another culprit. A few possibilities are IBS, a food allergy, or digestive enzyme insufficiency. Once the root cause is identified, a professional can help tailor a treatment or diet plan for your body’s needs.

Whether you are vegetarian, vegan, or an omnivore with a high fiber intake, gas shouldn't stop you from enjoying delicious and nutritious plant-based foods. Take control of your wind today!

1. _{Winham, D. M., & Hutchins, A. M. (2011). Perceptions of flatulence from bean consumption among adults in 3 feeding studies. Nutrition journal, 10, 128. https://doi.org/10.1186/1475-2891-10-128}