Vegans Please

healthnewlife
healthnewlife Posts: 30
in Health and Weight Loss
Recently, I've decided to go into veganism as I love animals and see how it's how wrong to kill them. I also don't like red meat and I'm lactose intolerant(not very sensitive however). I've been eating healthy for almost a year now and for my whole life i've never had a problem with veggies, i love them! but the problem is, i am eating too much of them aka too much fibre andfor some odd reason i haven't been going to the bathroom. it's very uncomfortable to be bloated and it ruins my body image. is there any other foods i can eat for meals such as lunch or dinner that is high in protein? i eat salads with beans and quinoa but it still isn't enough protein. no soy, or protein powders please thank you =)

Replies

  • rjdunn87
    rjdunn87 Posts: 385 Member
    You could try seitan if you're really set on avoiding soy. Is it the GMO issue, if you don't mind if I ask? Also, lots of leafy greens will help with the bathroom thing.
  • healthnewlife
    healthnewlife Posts: 30
    You could try seitan if you're really set on avoiding soy. Is it the GMO issue, if you don't mind if I ask? Also, lots of leafy greens will help with the bathroom thing.

    yes it is a gmo thing, and the soybean it's self isn't very tasty. i have kale almost everyday!! do you think i am not having enough water to balance with the fibre?
  • maraq
    maraq Posts: 38 Member
    Some vegan non soy protein options beyond beans & quinoa: hemp seeds, chia seeds, lentils, nuts, seeds, and nut or seed butters, buckwheat (also called kasha), seaweed (like Nori in sushi) and spirulina. Also, believe it or not, vegetables have protein!! Cauliflower, Spinach, Kale, Asparagus, Artichokes, Brussels Sprouts, Broccoli, and peas are just a few higher protein veggies. The best way to ensure you are getting enough protein while being vegan is to make sure you eat a wide variety of foods.

    You may want to take a B12 supplement as it's very difficult for vegans to get enough B12 from diet alone.

    As far as the constipation goes, try increase your water consumption (if you haven't already) - if you're taking in a lot of fiber but not drinking enough water, it can slow things down. Also try adding in a few daily prunes or prune juice, chia seeds soaked in water, and add in some naturally fermented foods like real kimchi, sauerkraut & kombucha. Steel cut oatmeal can help sometimes too! Since your diary isn't public, it's hard to see what you might be eating that could be aggravating - sugar can be very constipating. Good luck!
  • healthnewlife
    healthnewlife Posts: 30
    Some vegan non soy protein options beyond beans & quinoa: hemp seeds, chia seeds, lentils, nuts, seeds, and nut or seed butters, buckwheat (also called kasha), seaweed (like Nori in sushi) and spirulina. Also, believe it or not, vegetables have protein!! Cauliflower, Spinach, Kale, Asparagus, Artichokes, Brussels Sprouts, Broccoli, and peas are just a few higher protein veggies. The best way to ensure you are getting enough protein while being vegan is to make sure you eat a wide variety of foods.

    You may want to take a B12 supplement as it's very difficult for vegans to get enough B12 from diet alone.

    As far as the constipation goes, try increase your water consumption (if you haven't already) - if you're taking in a lot of fiber but not drinking enough water, it can slow things down. Also try adding in a few daily prunes or prune juice, chia seeds soaked in water, and add in some naturally fermented foods like real kimchi, sauerkraut & kombucha. Steel cut oatmeal can help sometimes too! Since your diary isn't public, it's hard to see what you might be eating that could be aggravating - sugar can be very constipating. Good luck!
    i opened my dairy if you want to take a look. i use log at the end of the day so i put it all in one category sometimes, trying to stop counting :P
  • maraq
    maraq Posts: 38 Member
    Thanks. Your diet looks pretty good but one thing I would suggest is to add more fat - you have many days that you are only taking in 20 or 30 grams of fat. We need fat (even if we're trying to lose weight) for so many things in the body, including digestion. Dietary fat does not equal body fat. Having more fat in your diet can increase bile production which helps move things along. Even just one additional tablespoon of olive oil a day or half an avocado. Maybe some coconut oil.

    You might see a benefit in drinking a big glass or two of room temperature or warm water when you first get up in the morning - before you eat anything. It's hard to get that much water down first thing but it really does get things going. Add lemon if you want.

    Oh, one more thing - not sure if you are eating mostly raw or cooked veggies but cooked veggies are sometimes a little easier on the digestive system. Since cooking partially breaks down the food it makes a little less work for your digestive system - which is helpful if you are constipated. Good luck!
  • healthnewlife
    healthnewlife Posts: 30
    Thanks. Your diet looks pretty good but one thing I would suggest is to add more fat - you have many days that you are only taking in 20 or 30 grams of fat. We need fat (even if we're trying to lose weight) for so many things in the body, including digestion. Dietary fat does not equal body fat. Having more fat in your diet can increase bile production which helps move things along. Even just one additional tablespoon of olive oil a day or half an avocado. Maybe some coconut oil.

    You might see a benefit in drinking a big glass or two of room temperature or warm water when you first get up in the morning - before you eat anything. It's hard to get that much water down first thing but it really does get things going. Add lemon if you want.

    Oh, one more thing - not sure if you are eating mostly raw or cooked veggies but cooked veggies are sometimes a little easier on the digestive system. Since cooking partially breaks down the food it makes a little less work for your digestive system - which is helpful if you are constipated. Good luck!
    Okay thank you! i will add more fats. As for the water, I do drink a ton. but it is all cold water. this morning i drank warm water with lemon juice which did help so i will do that. for the veggies i do eat them mostly raw which i will try not to as much! Thanks again very helpful!!

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