Lalit Kapoor Lalit Kapoor is a 1971 graduate from IIT Kanpur and has done his MBA from UCLA. Lalit is a successful serial entrepreneur in Silicon Valley. With age, he developed lifestyle d … MORE
Switching to a plant-based whole food (PBWF) diet, particularly one that incorporates green smoothies or juices, may lead to some stomach issues. These issues often depend on your previous diet and lifestyle. For instance, if your diet lacked fiber, you might notice changes in your bowel movements. Here are some signs and symptoms that might indicate you’re increasing your fiber intake too rapidly.
Constipation or diarrhea
Excess fiber can lead to constipation or diarrhea. Fiber acts as bulk that draws water into the gastrointestinal (GI) tract. If you’re not hydrated enough, this can cause the GI tract to dehydrate, making stools hard and difficult to pass—common with soluble fiber. Conversely, too much insoluble fiber can cause diarrhea and loose stools. It’s best to increase your fiber intake gradually to avoid these issues.
Bloating
Rapidly increasing your fiber intake can cause bloating. This most often happens when you eat too much fiber too quickly because most of the fiber won’t be digested or broken down while moving through the GI tract. Bloating is also quite common when you consume smoothies as there is air finely mixed in the smoothies.
Gas problems
Increasing fiber feeds the microorganisms in your colon’s microbiota leading to gas production. This is more of a social issue than a health problem, as all mammals pass gas.
Abdominal pain Excessive fiber can slow down digestion or even cause it to stop, leading to cramping along with changes in bowel movements, gas, and bloating. Mineral deficiencies Fiber can bind to some nutrients, preventing their absorption. This is especially true for minerals like iron, chromium, copper, zinc, and calcium. Consuming adequate amounts of vitamin C may help counteract this effect. What to do? Typically, the stomach stabilizes within a few days or weeks. If issues persist, you may be eating too much fiber, consuming it too quickly, consuming the wrong kind of fiber, or […]
Side effects while transitioning to a plant based whole food diet
