A nutritionist explains how to stop wind and bloating on a plant-based diet

Adopting a more plant-based way of eating has many health benefits, but the variety of fibrous foods in your diet can take a little extra work for your digestive system to break down.

The unfortunate result? Bloating and gas that can be uncomfortable at best and embarrassing at worst especially if it strikes when you’ve got an important work presentation or a first date ahead. Here, Rob Hobson, a nutritionist from Healthspan (healthspan. co.uk), explains how to make plant-based living sit easier on your stomach... can encourage bloating, such as beans, pulses and vegetables which are high in fibre. This is the reason why an overnight adoption of total plant-based eating can lead to sudden discomfort. “Gut bacteria also have a role to play and it may take a little time for your microbiota to adjust to the increased intake of fibre in your diet,” he adds.

Typical bloating foods include garlic, onions, mushrooms, apples, artichokes and cruciferous veg like cauliflower and broccoli. Hobson says to watch out for nuts, wheat, barley, rye and soy foods too, which can also have a similar gassy effect. there are a number of key ways in which you can help to relieve bloating and avoid gassy episodes in day-to-day life. Try these tips to help your body adjust to a new way of eating...

“It might sound like extra effort, but soaking beans (such as butter, black, kidney and pinto varieties) overnight in water can help to break down the complex sugars that can cause bloating,” explains Hobson. “Adding seaweed or bay leaves to the water when you cook beans can help too, as enzymes in these foods are able to break down indigestible sugars.” but overloading your body can lead to bloating, fast. “Lighter coloured varieties are lower in fibre, so for an easy switch, try choosing red lentils over brown or green,” says Hobson.

Most of us are familiar with the unpleasant aftereffects of eating cruciferous vegetables, such as sprouts, broccoli, cabbage and cauliflower at Christmas.

Opt for more easilydigested veg if you’re putting together a packed lunch.

“The growing trend for plantbased fast food has made it easier to become an unhealthy vegan, so it’s more important than ever to be aware of the basic principles of healthy eating,” warns Hobson.

The initial side-effects of bloating may deter you from sticking to plantbased eating, but over time, Hobson says your body will naturally adjust to the increased intake of fibre.