Bloating — it’s one of those things almost everyone experiences, especially when switching to a plant-based diet. That “too full” or “puffed-up” feeling after meals can be uncomfortable, but it doesn’t have to be part of your daily routine.
The good news? Most bloating is temporary and totally manageable once you understand what causes it — and how to support your gut naturally.
Here’s how to keep your belly happy, your digestion smooth, and your confidence high — the vegan-friendly way.
Why Bloating Happens
Bloating is often caused by a build-up of gas in the digestive system. For vegans and vegetarians, it’s especially common when increasing fibre intake — because fibre-rich foods like beans, lentils, and vegetables feed your gut bacteria (which is great!) but also create gas during digestion.
Common culprits include:
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Eating too quickly or skipping chewing
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Introducing lots of fibre too fast
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Carbonated drinks
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Artificial sweeteners
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Stress or irregular eating patterns
The key isn’t to avoid plant-based foods — it’s to help your body adjust and support digestion so you can enjoy them comfortably.
Step 1: Take It Slow
When transitioning to a higher-fibre vegan diet, increase your intake gradually. This gives your gut bacteria time to adapt, reducing bloating and gas.
Try adding new legumes, grains, or vegetables slowly — for example, half a cup of lentils instead of a full serving, or one new bean dish per week.
Step 2: Eat Mindfully
How you eat matters just as much as what you eat.
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Chew thoroughly – digestion starts in the mouth, so chewing well prevents large food particles from fermenting in your gut.
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Slow down – rushing meals can cause you to swallow air, leading to more bloating.
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Avoid distractions – eating mindfully (without screens) helps your body recognise fullness cues and improves digestion.
Step 3: Hydration Is Everything
Water keeps digestion running smoothly. Fibre absorbs water as it moves through your gut — so if you’re eating more plants, you need to drink more too.
Aim for around 6–8 glasses per day, and consider starting your morning with warm water and lemon to gently wake up your digestive system.
Herbal teas like peppermint, ginger, or fennel can also ease bloating naturally.
Step 4: Cook Smart for Digestion
Some cooking and prep techniques can help reduce gas-forming compounds:
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Soak and rinse beans and lentils before cooking to reduce phytates (which can cause gas).
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Cook vegetables lightly instead of eating them raw — your body digests them more easily.
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Add digestion-friendly spices like ginger, cumin, or turmeric to your meals.
If you’re feeling adventurous, try fermented foods like sauerkraut, kimchi, or miso — they contain probiotics that promote a healthy gut microbiome.
Step 5: Support Your Gut Naturally
Gut health isn’t just about avoiding discomfort — it’s linked to energy, mood, and even immunity.
Adding prebiotics and probiotics to your diet can help balance your gut flora:
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Prebiotics (the food for good bacteria): onions, garlic, oats, bananas.
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Probiotics (the live cultures): fermented foods or vegan probiotic supplements.
When your gut is balanced, you’re less likely to experience bloating, irregularity, or sluggish digestion.
Step 6: Keep Nutrients in Balance
Sometimes bloating can be worsened by deficiencies or imbalances. For example:
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Low iron can lead to sluggish digestion and fatigue.
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Low B vitamins may affect metabolism.
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Lack of Omega-3 can contribute to inflammation in the gut.
Maintaining a balanced intake of vitamins and minerals keeps your digestive system happy from the inside out.
That’s where supplements like Vegums’ vegan multivitamins, Iron Gummies, and Fish-Free Omega-3 can help. They fill small nutritional gaps without upsetting your stomach — and come in compostable, planet-friendly packaging.
When to Seek Extra Help
If bloating is persistent, painful, or paired with other symptoms (like extreme fatigue, constipation, or unintentional weight loss), speak to a GP or dietitian. It’s always best to rule out allergies or intolerances, such as gluten or IBS.
Bloating doesn’t have to spoil your day — or your plant-based journey. By slowing down, staying hydrated, cooking mindfully, and keeping your nutrient intake balanced, you can support your gut naturally and feel lighter, energised, and more comfortable.
Your body loves plants — it just needs a little patience and care while it adjusts.
Discover Vegums’ vegan multivitamin and iron range — gentle, effective, and kind to your tummy (and the planet).
