Too much fiber on vegan diet?

babyblu3sedan
babyblu3sedan Posts: 3 Member
in Food and Nutrition
So I went vegan almost a year ago, and while it’s done wonders for my energy levels among other things, I’ve noticed that I’m starting to have a perpetually upset stomach. I’m either bloated or nauseous or experiencing cramping etc. it’s starting to get in the way of my life, distracting me from work, making me not want to eat (and then overeat later!)... I obviously assume my high fiber intake is the issue, my fiber intake is regularly above my goal in my log. Any vegans out there have a similar problem? Or anyone have any suggestions on how to stay healthy on a plant based diet without overdoing fiber intake? I’m at a loss, almost every food I eat is high in fiber!

Replies

  • fuzzylop_
    fuzzylop_ Posts: 100 Member
    When I had similar symptoms, it wasn't due to the total fiber, but rather how rapidly the fiber increased. Have you recently switched from a more junkfoody vegan diet to something more whole food based that could have increased your fiber levels significantly?

    The goal on mfp is a minimum, not a maximum, so I wouldn't worry about that necessarily.
  • AnnPT77
    AnnPT77 Posts: 34,204 Member
    How much fiber are you eating?

    Everyone's system is a little different, but I eat over the MFP default goal most days, over 50g fairly often, and I see one 75g day in my diary.

    If this isn't a change in your eating that correlates with when symptoms appeared, I'd suspect something else first. How is your nutrition? (Nutritional effects can show up longer term rather than immediately.) Have you talked to your doctor? There are a number of fairly common medical conditions with symptoms of that sort. Have you started eating some specific new food or food category around the time the symptoms showed up? Any new supplements?

    I'm ovo-lacto veg, not vegan, but have been eating large amounts of fiber for years: Lots of plants and grains. No particular negatives for me, but I'm lucky: I tend to have the durable digestive system of a peasant. ;) (I did get diagnosed with IBS-C many years back, but it was mostly resolved by increasing hydration and exercise, and weight loss seems to have improved the situation even further. I keep my fat intake up, just in case, though.)
  • AlabasterVerve
    AlabasterVerve Posts: 3,171 Member
    It might not be the fiber but specific foods making you sick.

    A few years back I was eating a lot of plant food and seemingly out of no where foods I've eaten my entire life were upsetting my stomach. Specifically green peppers, carrots and eggs. And pistachios were making my lips tingle. I cut out those foods and then cut way back on the vegetables in general and now I can eat everything again without issue.
  • kam26001
    kam26001 Posts: 2,794 Member
    You could try a digestive enzyme. There are some that are formulated to help those on plant based diets. Enzymedica is a good brand (VeggieGest), but there are others as well. I found fresh pineapple to be very effective for my bloating on a plant based diet. Bromelain is usually included in most digestive enzymes.
  • lynn_glenmont
    lynn_glenmont Posts: 10,092 Member
    babyblu3sedan wrote: »
    So I went vegan almost a year ago, and while it’s done wonders for my energy levels among other things, I’ve noticed that I’m starting to have a perpetually upset stomach. I’m either bloated or nauseous or experiencing cramping etc. it’s starting to get in the way of my life, distracting me from work, making me not want to eat (and then overeat later!)... I obviously assume my high fiber intake is the issue, my fiber intake is regularly above my goal in my log. Any vegans out there have a similar problem? Or anyone have any suggestions on how to stay healthy on a plant based diet without overdoing fiber intake? I’m at a loss, almost every food I eat is high in fiber!

    I don't know. It seems odd that if it were the fiber, it would have taken a year of eating vegan for it to affect you. Have you recently increased the amount of fiber you're eating significantly?

    There are many other things that could be causing this. I would suggest seeing a doctor.
  • Chaos_Angel
    Chaos_Angel Posts: 23 Member
    Personally I eat higher fat and that makes my digestion better, around 40% from coconut oil, ground almonds (etc), hemp oil, cocoa, coconut
    Maybe that will help you :)
    Also...
    Sometimes over analysing your micronutrients like this can stress you out a lil' which is known to cause digestion issues xD
    Coming from an ex obsessive who is now imo super healthy xD more fat, and less obsessing = fit blesssings ;D haha
    Good luck! =)
    (btw my macros are 40/40/20 c/f/p just in case you were wondering :smile: )
  • Fuzzipeg
    Fuzzipeg Posts: 2,301 Member
    I'm not vegan but vegetarian. I found it difficult because I react to salicylates, many plants produce it to protect themselves from moulds and mildews. There are other natural chemicals which can cause us humans issues oxalates for another. I found the book, "Food can make you ill" by Sharla Race, very interesting, it was available in none paper form. Our bodies are all different so we can react to a build up of different things. I discovered digestive enzymes which help with the salicylate. One thing I do know is, it is incredibly difficult to discover a health professional who has an in depth understanding of these issues. Wishing you all the very best.
  • Dilvish
    Dilvish Posts: 398 Member
    After a year of being vegan, I would also suggest that this is not fiber related. It shouldn't take your body a whole year to adapt to that amount of fiber.

    If the symptoms don't subside I would recommend a thorough medical check up.
  • zeejane4
    zeejane4 Posts: 230 Member
    babyblu3sedan wrote: »
    So I went vegan almost a year ago, and while it’s done wonders for my energy levels among other things, I’ve noticed that I’m starting to have a perpetually upset stomach. I’m either bloated or nauseous or experiencing cramping etc. it’s starting to get in the way of my life, distracting me from work, making me not want to eat (and then overeat later!)... I obviously assume my high fiber intake is the issue, my fiber intake is regularly above my goal in my log. Any vegans out there have a similar problem? Or anyone have any suggestions on how to stay healthy on a plant based diet without overdoing fiber intake? I’m at a loss, almost every food I eat is high in fiber!

    Just throwing this out there-any chance you could be pregnant?
  • liz0269
    liz0269 Posts: 139 Member
    I recently went through this. For me it was a reaction to a specific food. I used to get awful bowel cramps. They stopped about two years ago and then started up again a month ago. It took me a couple weeks to figure out that it was eggs. I cut them when I went HCLF and just tried adding them back in. Turns out I am intolerant. I also can't eat legumes, soy, and gluten for similar reasons.
    Maybe try an elimination diet to isolate what is causing the problem.

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