Cause: The sudden intake of fiber-rich fruits, vegetables, whole grains, and legumes can overload your digestive system, producing gas, bloating, constipation, and diarrhea.
Cause: Fiber and enzymes in raw vegetables and fruits make digestion difficult for certain people. Solution: Lightly steaming or cooking veggies aids digestion.
Cause: Food sensitivities or allergies can cause bloating, cramps, and nausea from healthy foods including nuts, dairy, eggs, and some fruits. Solution: Avoid trigger foods. Keep a food journal or see an allergist.
Cause: FODMAPs in apples, beans, and cauliflower can ferment in the gut and cause gas, bloating, and discomfort, especially in persons with IBS.
Even healthy food might create indigestion if consumed too soon since your digestive system does not have time to break it down. Solution: Chew gently and thoroughly to promote digestion.
Cause: Some people lack enzymes to digest healthful nutrients like lactose in dairy or fructose in fruits.
Cause: Drinking too much water during meals dilutes stomach acid, making food digestion harder and causing bloating. Solution: Drink water before or after meals.
A quick move to a plant-based diet introduces more beans and cruciferous vegetables, which contain complex carbohydrates and may cause gas and bloating.
If stomach problems persist, see a doctor to rule out digestive illnesses or dietary intolerances.