Question for vegans
BoxerBrawler
Posts: 2,032 Member
I am a recent vegan and absolutely love everything about it! I have two questions... one, I've become slightly bloated, obviously I went too fast adding double or triple the veggies I was eating before. I get that and I'm OK with it. About how long until the body adapts to that change? I Noticed that I haven't been as bloated in the last couple of days but still some. Second, obviously my carbs have gone up. Still on the low to average side and I'd say they are about 80% vegetable carbs. Does it make a difference? I haven't had time to do the research and thought I'd like to hear from some seasoned vegans 
Thank you!
Thank you! 0
Replies
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The bloating is probably the fiber. If you want to speed up recovery, ease up on the fiber and gradually increase it. Bloating/digestive issues due to fiber are really common complaints for newer vegans. Many people find that they are able to adjust over time (I usually get 40-50 grams a day and don't have any issues at all).
I'm not sure what you mean by "low to average" carbohydrates, but if you have increased them that could also be contributing to the bloating (which will mean it will probably also subside over time). I get 50-60% of my diet from carbohydrates. It didn't cause my any problems during weight loss and, now that I'm maintaining, it still seems to be good. As long as they aren't keeping you from meeting your fat and protein goals, I don't think it will be a problem for you. Even if you had more than 20% carbohydrates from non-vegetable sources, it would still be fine.
If you do want to do some research, I highly recommend veganhealth.org.0 -
Thank you!!!!0
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One thing that may also help with the bloating is to chew your vegetables really carefully! I've never had this problem myself, but I read that not chewing them enough can cause some digestion issues.
Also, if you get some kind of indigestion from beans or other specific vegan foods, you may want to pay extra attention to cooking them thoroughly.
Anyway, once your body gets totally used to the plant-based diet and a higher carb count, you are gonna feel pretty rad.
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Great! All good information, thank you so much for your answers I kind of assumed it was only a matter of time until my body got used it but wanted to hear it from actual people lol!
I am in the practice of eating and chewing slowly, and a lot, thanks for the reminder. I am actually eating about 70% of my veggies raw, which I love! I don't get indigestion from anything that I can think of although I do have to go very easy with cabbage!
I've been doing this for a week and a day and already feel amazing!
Thanks again!0 -
I'm a Vegan (been so for around 20 years) Don't worry about the percentage of carbs, percentage is a poor way to measure nutrition. I normally hit around 70 or 80 % but because of my activity that's on around 3000 kcal which would be totally different to someone eating 1200 Kcal s 80% of carbs on that would likely mean low levels of Fat/Protein. As for bloating just find what works for you. It's probably the increase in fibre and considering the majority of people don't get enough fibre (due to their Protein obsession) that's not a bad thing. Hopefully it should settle down if not you may have to tweak your diet to slightly different foods. I eat more fruit in the morning an lunch and more Beans/legumes and Veggies in the evening which I find works best for me due to activity. If I eat a lot of fruit and am not active that's when I get bloated.
Try not to look at your diet as single Macro/Micro nutrients and look at it as a whole and balance. Go for a wide range of varied foods and you'll be fine.
Good Luck0 -
Do eat enough fats and oils: avocados, tofu, hemp seeds, chia seeds, almonds, coconut oil.0
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Drink lots of water, too. When I started eating more veggies, I got the same feeling. It's pretty much like learning to eat all over again
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More awesome information. Thanks so much!
I don't have the words to describe how awesome this feels, going vegan. I feel so clean on the inside and on the outside! I am sure you all understand what I'm talking about! I have been sleeping like a baby and my energy levels are off the charts! Food tastes so good and my mood has even improved and it's only been 8 days total LOL! I can't imagine how wonderful this will be a month from now... a year from now...
I too was caught up in the "Protein obsession". I am extremely active, I count calories and am specific about my logging, tracking and foods that I eat to hit macro percentages. I do activities such as MMA, Dance, Cross-Fit and I lift weights. For a little while I was on protein overload! Now the thought of all of that heavy food makes me want to cry! LOL!! Of course, being a Scorpio, I can't do anything half way or half assed so I spent some time researching a vegan lifestyle and I read a whole bunch of information on holistic nutrition and I just woke up one day and went for it!
And I love it.
My food items and plate is so vibrant and colorful and so damn tasty!
Yes I am a big water drinker so I'm not too worried about that.
I do notice that fruits tend to make me bloated. Like I have a wicked hard time with oranges. Even when I wasn't vegan I couldn't eat oranges, they bloat me wicked! I have never been a big fruit eater anyway but I've incorporated berries back into my diet and I do tend to eat an apple a day, yum.
Thanks again for the replies, this is awesome!0 -
Do eat enough fats and oils: avocados, tofu, hemp seeds, chia seeds, almonds, coconut oil.
I do eat limited avocado and I love tofu. I use hemp, chia, almonds, any kind of nuts but I have given up oils with the exception of some coconut oil now and then. My body does not do well with fats, never has. I find that I do the best of moderate carbs, low fats and a decent amount of protein. I adjusted my macros yesterday to meet my new, nutritional goals. I am not doing this to lose weight but I've managed to drop a few LBs naturally, which is very cool I like being a "Veggie-Athlete!" 0 -
I was going vegan but have changed it up to go gradually as I got strong cravings and stomach aches and gas, so far I am dairy free 0
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erialcelyob wrote: »I was going vegan but have changed it up to go gradually as I got strong cravings and stomach aches and gas, so far I am dairy free
Well it sounds like you're doing it the right way for your body and needs Pretty much everything I read on it advised to do it slowly as well. Honestly, I thought I was going to miss the Greek yogurt and the eggs but I have to say I haven't had any inkling what so ever for them. Also, I noticed that my sweets cravings are all but gone and my hunger level has decreased considerably! I did read that if a person is eating all plant based "whole" foods daily, a variety, that the proper nutritional requirements will just work out by the end of the day. I believe this... why else would my cravings just disappear? I can only assume that my body is getting everything it requires and if it doesn't need anything, it won't ask for anything. Or maybe I am mental LOL!!!!!
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I have opened my diary in case anyone cares to take a look and let me know what they think. I always appreciate any thoughts, advice, etc... Thanks!0
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Oligosaccharides (and fiber in general) are likely the main culprit. These compounds are found in a variety of vegetables and, particularly, in legumes (e.g., lentils and all sorts of beans). Your body produces a lot of gas when trying to deal with these (and it can only kind of deal with them...). As your body adjusts to the new, higher intake of oligosaccharides, the bloating will go away (but you'll likely be gassy and have healthy, active bowels for... ever - hence my MFP name).
If you're cooking dry legumes, make sure to soak them excessively (this helps, apparently). If you're using canned legumes, be sure to rinse them excessively.
And, as others have pointed out, vegan/vegetarian sources of protein are low in fat and high in carbs (unlike meats). Using a standard fat/protein/carbs ratio is a bit of a challenge and really unnecessary for vegetarians, as long as you have a healthy, balanced, and varied diet.0 -
I've heard Beano helps.
I'll also add my voice to the "don't worry too much about your macros" chorus.0 -
poopmountain wrote: »Oligosaccharides (and fiber in general) are likely the main culprit. These compounds are found in a variety of vegetables and, particularly, in legumes (e.g., lentils and all sorts of beans). Your body produces a lot of gas when trying to deal with these (and it can only kind of deal with them...). As your body adjusts to the new, higher intake of oligosaccharides, the bloating will go away (but you'll likely be gassy and have healthy, active bowels for... ever - hence my MFP name).
If you're cooking dry legumes, make sure to soak them excessively (this helps, apparently). If you're using canned legumes, be sure to rinse them excessively.
And, as others have pointed out, vegan/vegetarian sources of protein are low in fat and high in carbs (unlike meats). Using a standard fat/protein/carbs ratio is a bit of a challenge and really unnecessary for vegetarians, as long as you have a healthy, balanced, and varied diet.
Thank you for this information. Good to know!
It is going to take me a little bit to get away from being obsessed with my macro targets. I "understand" that it's not necessary, but it's sort of a hard habit to break. For now, I at least adjusted my percentages to hit them appropriately while fulfilling a balanced diet.
This is fun
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cushman5279 wrote: »More awesome information. Thanks so much!
I don't have the words to describe how awesome this feels, going vegan. I feel so clean on the inside and on the outside! I am sure you all understand what I'm talking about! I have been sleeping like a baby and my energy levels are off the charts! Food tastes so good and my mood has even improved and it's only been 8 days total LOL! I can't imagine how wonderful this will be a month from now... a year from now...
I too was caught up in the "Protein obsession". I am extremely active, I count calories and am specific about my logging, tracking and foods that I eat to hit macro percentages. I do activities such as MMA, Dance, Cross-Fit and I lift weights. For a little while I was on protein overload! Now the thought of all of that heavy food makes me want to cry! LOL!! Of course, being a Scorpio, I can't do anything half way or half assed so I spent some time researching a vegan lifestyle and I read a whole bunch of information on holistic nutrition and I just woke up one day and went for it!
And I love it.
My food items and plate is so vibrant and colorful and so damn tasty!
Yes I am a big water drinker so I'm not too worried about that.
I do notice that fruits tend to make me bloated. Like I have a wicked hard time with oranges. Even when I wasn't vegan I couldn't eat oranges, they bloat me wicked! I have never been a big fruit eater anyway but I've incorporated berries back into my diet and I do tend to eat an apple a day, yum.
Thanks again for the replies, this is awesome!
I noticed that food tastes better too. I am also so confused about the western world's obsession with bro-tein. (It is so ridiculously easy to meet protein requirements anyway...) I'm happy that you are enjoying the vegan lifestyle so far! I feel super energized by it myself and more passionate than ever. 0 -
melonaulait wrote: »cushman5279 wrote: »More awesome information. Thanks so much!
I don't have the words to describe how awesome this feels, going vegan. I feel so clean on the inside and on the outside! I am sure you all understand what I'm talking about! I have been sleeping like a baby and my energy levels are off the charts! Food tastes so good and my mood has even improved and it's only been 8 days total LOL! I can't imagine how wonderful this will be a month from now... a year from now...
I too was caught up in the "Protein obsession". I am extremely active, I count calories and am specific about my logging, tracking and foods that I eat to hit macro percentages. I do activities such as MMA, Dance, Cross-Fit and I lift weights. For a little while I was on protein overload! Now the thought of all of that heavy food makes me want to cry! LOL!! Of course, being a Scorpio, I can't do anything half way or half assed so I spent some time researching a vegan lifestyle and I read a whole bunch of information on holistic nutrition and I just woke up one day and went for it!
And I love it.
My food items and plate is so vibrant and colorful and so damn tasty!
Yes I am a big water drinker so I'm not too worried about that.
I do notice that fruits tend to make me bloated. Like I have a wicked hard time with oranges. Even when I wasn't vegan I couldn't eat oranges, they bloat me wicked! I have never been a big fruit eater anyway but I've incorporated berries back into my diet and I do tend to eat an apple a day, yum.
Thanks again for the replies, this is awesome!
I noticed that food tastes better too. I am also so confused about the western world's obsession with bro-tein. (It is so ridiculously easy to meet protein requirements anyway...) I'm happy that you are enjoying the vegan lifestyle so far! I feel super energized by it myself and more passionate than ever.
It depends on your goals. I've been a vegan for over a decade, I'm also a body builder and I can tell you from experience, there is a huge difference between the RDA (the minimum amount needed to not be deficient) and an optimal amount of protein.
If your goals are muscle building, you'll need much more than if your goals are to lose weight or just general health.
Ultimately, while it is about a balanced diet and not any one specific macro-nutrient, your goals will delineate what your "balance" should be.
*Edited for errant punctuation.
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I lift weights a few times a day. I'm not trying to build a lot of muscle but I am extremely toned so I like to maintain that body type. I've found it easy to hit my protein goals and maintain the muscle that I have 0
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You are only eating 20 or 22 grams of fat a day.
We need to eat fat because our bodies do not make it.0 -
You are only eating 20 or 22 grams of fat a day.
We need to eat fat because our bodies do not make it.
Thank you, yes agree. I need to increase my intake of fats. I will get there Like I said before, it's hard to break the macro thing. I am just getting used to the fact that it's easy to eat awesome foods now without worrying too much about it.
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cushman5279 wrote: »You are only eating 20 or 22 grams of fat a day.
We need to eat fat because our bodies do not make it.
Thank you, yes agree. I need to increase my intake of fats. I will get there Like I said before, it's hard to break the macro thing. I am just getting used to the fact that it's easy to eat awesome foods now without worrying too much about it.
Personally, I find that fat is the macro I need to worry about the most. It's far to easy for me to eat next to no fat, unless I've had a large quantity of nuts or avocado or something.0 -
samwiserabbit wrote: »I've heard Beano helps.
I'll also add my voice to the "don't worry too much about your macros" chorus.
Unfortunately, Beano isn't vegan. It contains gelatin.0 -
I made a VEGAN SMOOTHIE for hubby last night in the Nutribullet with
1 one avocado
2 one large unpeeled cucumber
3 the juice of one lemon
4 a little fresh ginger
5 cold water
It was amazing. Hubby loved it.
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Not a vegan and not looking to become one (vegetarian for 22.5 years, though), but...
(1) I echo what others have said about soaking beans. Also, dump the soaking water (don't cook in it). And a little piece of kombu when cooking beans seems to help, too. (It's a type of seaweed. You can find it in the Asian section at Whole Foods and probably other places too, or buy it online.) I do usually rinse canned beans, too, although I don't typically have a problem if I don't rinse them (like if I use the liquid from canned pinto beans to make refried beans).
(2) Drinking water helps if you are eating a lot more fiber than usual. I try to eat all whole grains if I can. There is some whole grain hull-less barley that Bob's Red Mill sells (have to order it from their site, haven't seen it in stores) that I like to use in risotto-type dishes (also pearled barley is not a whole grain). Anyway, I love eating it but that is a problem food for me. I have to eat smaller portions and drink a lot of water and I do much better.
(3) How many of the vegetables you are eating are raw? I have a really hard time processing raw vegetables (can do a bit of salad now and then but carrot sticks and hummus? can't handle the carrots!). It may help to eat more cooked vegetables and fewer raw ones and slowly transition.
(4) Classic Beano is not vegan/vegetarian. But this product says it is vegetarian friendly:
http://www.beanogas.com/prevent-gas/beano-meltaways/
Now I have not traced the source of each inactive ingredient. Also I have not tried it. But it exists, and doubtlessly there are similar products on the market as well.
I'm not big on protein, either, but fats are my downfall...0 -
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I have really taken a liking to tofu as a scrambled egg replacement Anything else anyone uses as an egg replacement other than that? 0
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cushman5279 wrote: »I have really taken a liking to tofu as a scrambled egg replacement Anything else anyone uses as an egg replacement other than that?
I have the new vegan egg from Follow Your Heart -- it's supposed to be like scrambled eggs. Haven't tried it yet.
I have also tried Ener-G egg replacer (which is used in baking) and it works really well. Usually for baking though, I will just mix up some flax "egg" (1 tablespoon ground flax mixed with 2 tablespoons of warm water).0 -
cushman5279 wrote: »I have really taken a liking to tofu as a scrambled egg replacement Anything else anyone uses as an egg replacement other than that?
For cooking, it depends what you need the egg for. In cooking you can use soaked ground flax seeds, 1/2 cup applesauce, half a ripe banana, soy yogurt, and there are many more options too!
For making an egg dish, I do like the scrambled tofu approach... And I also recently saw this "omelette mix" thing being sold at an eco store dry section, it could be interesting to try.0 -
janejellyroll wrote: »I have the new vegan egg from Follow Your Heart -- it's supposed to be like scrambled eggs. Haven't tried it yet.
I would love to try that!0 -
janejellyroll wrote: »cushman5279 wrote: »I have really taken a liking to tofu as a scrambled egg replacement Anything else anyone uses as an egg replacement other than that?
I have the new vegan egg from Follow Your Heart -- it's supposed to be like scrambled eggs. Haven't tried it yet.
I have also tried Ener-G egg replacer (which is used in baking) and it works really well. Usually for baking though, I will just mix up some flax "egg" (1 tablespoon ground flax mixed with 2 tablespoons of warm water).
I am personally squicked by that (squicked = made uncomfortable) and wouldn't eat it... but that's just me.
I hope you like it, though.
Edited for clarity.0
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