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How to Deal With Gas on a New Vegetarian Diet

by
author image Lillian Downey
A Jill-of-all-trades, Lillian Downey is a certified Responsible Sexuality Educator, certified clinical phlebotomist and a certified non-profit administrator. She's also written extensively on gardening and cooking. She also authors blogs on nail art blog and women's self esteem.
How to Deal With Gas on a New Vegetarian Diet
Excess fiber causes gas. Photo Credit Alliance/iStock/Getty Images

A balanced vegetarian diet can easily meets all your nutritional needs, as well as reduce your risk of heart disease, certain cancers and other illnesses, according to Erik Lindbloom, M.D., of the University of Missouri School of Medicine. If you're new to a vegetarian lifestyle, you might have made some classic rookie mistakes that caused your flatulence. Even if you're a veteran vegetarian, the high-fiber, vegetable-heavy nature of a plant-based diet can bloat even the strongest of stomachs. A few small tweaks to your diet can reduce or eliminate gas.

Step 1

How to Deal With Gas on a New Vegetarian Diet
Keep a food journal for a week. Photo Credit Monkey Business Images/Monkey Business/Getty Images

Record your food intake for a week; write down your gas symptoms as well. Look for trends at the end of the week to help spot the foods that trigger your gas.

Step 2

How to Deal With Gas on a New Vegetarian Diet
Eat the foods that typically cause gas less or in smaller quantities. Photo Credit Антон Горбачев/iStock/Getty Images

Eat the foods that typically cause gas less often or in smaller quantities. Common culprits include broccoli, cabbage and other cruciferous vegetables. However, any food can cause gas.

Step 3

How to Deal With Gas on a New Vegetarian Diet
Try cutting out dairy products. Photo Credit Purestock/Purestock/Getty Images

Cut out dairy and see if that resolves your gas symptoms. New vegetarians sometimes make the mistake of replacing meat with cheese and other dairy products. The increased intake of dairy products can cause several kinds of digestive upset.

Step 4

How to Deal With Gas on a New Vegetarian Diet
Give your body time to adjust to a higher fiber intake. Photo Credit Ridofranz/iStock/Getty Images

Give your body time to adjust to a higher fiber intake. Too much fiber or a sharp increase in fiber consumption almost always results in gas. Increase your intake by a few grams per week so you can adjust slowly.

Step 5

How to Deal With Gas on a New Vegetarian Diet
Get some of your calories from low-fiber foods. Photo Credit tycoon751/iStock/Getty Images

Get some of your calories from low-fiber foods. Choose processed grains, such as white rice, cooked vegetables and fruits.

Step 6

How to Deal With Gas on a New Vegetarian Diet
Eat slower to lower the amount of air you swallow. Photo Credit karelnoppe/iStock/Getty Images

Eat slowly to cut down on the amount of air you swallow. Drink from cups and not from straws for the same reason. Smoking also causes you to swallow air, which increases gas, according to Harvard Medical School.

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