How To Prevent Bloating On A Plant-Based Diet

If you are following a plant-based diet, you may be wondering how to prevent bloating. Bloating is a common issue for people who eat a lot of vegetables and fruits. Fortunately, there are several things you can do to reduce bloating and feel more comfortable in your own skin. 

In this blog post, we will discuss the causes of bloating and provide tips on how to prevent it from happening.

What Is Bloating And Its Causes?

The first step in preventing bloating is to understand the causes. Bloating can be caused by many different things, but the most common culprit is gas. Gas is produced when food breaks down in the stomach and intestines. 

This process of breaking down food is called digestion. When food isn’t digested properly, it can cause gas and bloating.

Benefits Of Eating Plant-Based Foods

There are many benefits of eating plant-based foods. Plant-based diets have been shown to improve heart health, lower cholesterol levels, and reduce the risk of developing certain diseases. In addition, plant-based foods are a good source of fiber. Fiber is important for digestion and can help to prevent constipation.

While there are many benefits of eating plant-based foods, some people may experience bloating when they first start following a plant-based diet. This is because the body is not used to digesting all of the fiber in plants. When the body doesn’t have enough time to digest all of the fiber, it can cause gas and bloating.

Related: What happens if you don’t eat after a workout?

How To Reduce Bloating On A Plant-Based Diet-Easy Ways

There are several things you can do to prevent bloating on a plant-based diet.

1. Start Slowly: 

If you are new to a plant-based diet, start slowly by adding a few new plant-based foods to your diet each week. This will give your body time to adjust to the new foods and help prevent bloating.

Try incorporating some of these plant-based foods into your diet:

  • Beans
  • Lentils
  • Quinoa
  • Broccoli
  • Cauliflower
  • Brussels sprouts

Start with one or two new plant-based foods per week and increase as your body adjusts. You can also try soaking beans overnight before cooking them. This will help reduce the amount of gas they produce.

If you find that you are still experiencing bloating after slowly increasing your intake of plant-based foods, you may need to try a different approach.

Some people find that they are sensitive to certain plant-based foods. If this is the case, you may need to avoid or limit these foods in your diet. Common culprits include broccoli, cabbage, and Brussels sprouts. You may also want to avoid beans and legumes if you find that they cause bloating.

If you suspect that you are sensitive to a particular plant-based food, try eliminating it from your diet for a few weeks and see if your symptoms improve. You can then slowly reintroduce the food back into your diet and see how your body reacts.

It’s important to experiment with different approaches and find what works best for you. There is no one-size-fits-all solution to preventing bloating.

Avoiding Carbonated Beverages:

Carbonated beverages can cause bloating because they contain carbon dioxide. When you drink a carbonated beverage, the carbon dioxide bubbles expand in your stomach, causing it to become bloated.

If you experience bloating after drinking carbonated beverages, try avoiding them or switch to sparkling water instead.

Related: Why You Might be Gaining Weight on a Plant Based Diet

Drinking Plenty Of Water: 

This is probably the most important thing you can do to prevent bloating. When you are properly hydrated, your body is able to function optimally and flush out toxins that could cause bloating. Drink at least eight glasses of water per day, and more if you are sweating a lot or eating foods that tend to cause bloating. 

Foods To Avoid: 

There are certain foods that are known to cause bloating and should be avoided if you are prone to this problem. These include cruciferous vegetables like broccoli and Brussels sprouts, beans and legumes, dairy products, fatty foods, and processed foods. 

Eat  Mindfully: 

Overeating is a common cause of bloating, so it is important to eat slowly and pay attention to your hunger cues. When you eat too quickly, you can swallow air along with your food, which can lead to bloating. Chew your food thoroughly and take breaks between bites to give your body time to digest. 


Exercise is another great way to prevent bloating. When you exercise, you are helping to move things along in your digestive system and preventing constipation. A moderate amount of exercise is the key here – too much can actually lead to bloating. 

Take Probiotics Supplements:

If you are having a hard time getting probiotics from your diet, supplements are always an option. Just make sure to get them from a reputable source and take them according to the instructions on the bottle.

Eat More Fermented Foods:

Fermented foods are a great source of probiotics. Some examples include sauerkraut, kimchi, miso soup, and yogurt.

  • Yogurt is a great option for those who are lactose intolerant because the fermentation process breaks down most of the lactose.
  • Sauerkraut and kimchi are also great options because they are low in calories and fat but high in fiber.
  • Miso soup is another delicious option that contains a good amount of probiotics.

Make sure to eat fermented foods with live and active cultures for the best results. You can usually find these foods in the refrigerated section of your grocery store.

Eat Plenty Of Fiber: 

Fiber is essential for preventing constipation, which can lead to bloating. Good sources of fiber include legumes, vegetables, fruits, whole grains, and nuts. Aim to eat 25–38 grams of fiber per day.

Related: How much sugar you can eat on the keto diet


Eating a plant-based diet doesn’t have to mean you’re doomed to a life of bloating and discomfort. By following the tips above, you can enjoy all the benefits of a plant-based diet without any of the negative side effects. So go forth and enjoy your veggies, knowing that you’re doing your body good!