Dr Archana Batra details which plant-based foods can cause bloating, why and what you can do about it
Undeniably, going vegan has become a lifestyle trend. Since the choices of vegan options have increased, more people are trying meat substitutes such as tempeh, tofu, soya chunks, seitan and so on. These are fantastic options, but a few of them can cause bloating.
Plant-based meats are dense in protein, fibre and a form of carbohydrate that the stomach cannot digest easily. This leads to an initial gassy phase for vegans. Moreover, plant-based diets have fewer calories than meat-based diets. As a result, vegans sometimes have to consume more food to meet energy necessities. This additional amount of food has to travel through the digestive system, which might cause gassiness or bloat.
Check out these meat alternatives that can cause bloating and what you can do about it:
Tofu
A popular meat substitute, tofu is created from processing soybeans. Almost all beans and bean products trigger gas to some extent, due to high levels of oligosaccharides. Oligosaccharides are a type of complex carbohydrate that the human body simply cannot metabolise easily. Tofu is derived from soybeans, so it’s not unexpected that eating a lot of it increases bloating.
How can I avoid bloating? Don’t eat more than 100 to 120 grams of tofu, which is ideal for an average adult. Instead of eating tofu at dinner, try to include it in your daytime meals, as our metabolism rate is faster throughout the day, preventing gassiness.
Mushrooms
Mushrooms are fleshy and almost mimic the texture and flavour of meat. They are often labelled a vegan’s favourite food, but excessive consumption might lead to unnecessary bloating and even diarrhoea. Mushrooms contain raffinose, which the small intestine cannot completely metabolise, causing gas and a bloated belly.
How can I avoid bloating? Instead of eating mushrooms as a main course, top your main food with a few sauteed mushrooms. Mushrooms can improve your immune system and help fight off diseases.
Jackfruit
A fruit in the fig family, jackfruit can be eaten fresh or cooked. After cooking, the flavour of this fruit truly complements any spices or sauces you choose to cook it with. There are countless ways to spice up jackfruit, from using sauteed jackfruit as a filling for sandwiches to eating it as a side dish. This versatile fruit, however, contains fructans, a carbohydrate variety that can induce gas and bloating in some people.
How can I avoid bloating? Please avoid this option if you have a stomach problem; even if you want to eat jackfruit, not more than two to three pieces are recommended. Others can eat six to seven pieces of this fruit as part of their meal. When cooking jackfruit, try not to make it too spicy. Also, since it is not high in protein, adding side veggies and small amounts of legumes will give you a balanced meal.
Note: Do not eat jackfruit if you take sedative medications.
Plant-Based ‘Meat’
It is fantastic that food firms have developed completely vegan meat substitutes. Vegan meat options include plant-based sausages, plant-based chicken, and soy chorizo. Considering that these meats have the same texture and flavour as meat, they are an easy way to satisfy meat cravings to start with. However, a few of these products are heavily processed and contain too many preservatives, making them the worst choice. This affects our digestive capacity, causing stomach aches and gut discomfort.
How can I avoid bloating? The rise of plant-based meat has only recently begun; let us hope that the processing method will improve with time for a more beneficial consumption. Meanwhile, always buy such foods from reputed brands and double-check the ingredients. Choose products that are low in sodium and GMO-free.
Chickpeas
Chickpeas – a legume also known as garbanzo beans – are another popular meat substitute for vegans. Since many of the carbohydrates in chickpeas are hard to digest, the elevated carb and fibre load might cause bloating and other intestinal difficulties.
How can I avoid bloating? If you have a sensitive gut, avoid chickpeas. Reducing your intake to about ¼ cup of cooked chickpeas for every serving and washing them before cooking could help you not feel bloated at all. If you're a vegan, you don’t have to eliminate them entirely from your diet; you simply need to know how to eat them correctly.
Seitan, tempeh, lentils, and soybeans are some other meat alternatives to consider.
Furthermore, baking, steaming, stir-frying, or grilling these foods will prevent bloating from the gas-causing elements in them.
Images: Shutterstock
Also Read: 4 Mistakes You’re Making While Eating Fruits