Okay real talk — figuring out how to fix bloating on a plant-based diet has been one of the least glamorous parts of my life the past like eight months. I’m sitting here in Faridabad at like 2am IST (wait no, current time says January 16 2026 1:57pm but whatever my sleep is wrecked), fan on full blast because it’s humid as hell, stomach finally calm for once instead of doing gurgle symphonies. I went plant-based thinking I’d be all energized and clear-skinned and instead I turned into a human whoopee cushion. Like I’d smash a giant lentil curry or a kale smoothie bowl and then be useless for hours—lying on the floor clutching my sides going “why god why”.
The worst part? Everyone online is like “just eat more plants it’ll fix itself!!” and I’m over here like yeah but when exactly does the exploding gut phase end??
Why Bloating on a Plant-Based Diet Hit Me So Hard How to Fix Bloating
I did it wrong. Classic rookie move. Went from eating mostly roti-sabzi + occasional chicken to suddenly 100% plants overnight. Beans every day, raw salads, broccoli like it owed me money. My gut bacteria was like “surprise party? with ZERO notice??”. Fermentation party started immediately. Gas. Bloating. The occasional very embarrassing public moment I will not detail here.
Cruciferous stuff (broccoli, cauliflower, brussels, kale) and legumes were my biggest enemies at first. Also I barely soaked anything and drank like 1.5 glasses water a day total. Genius level hydration neglect.
Shoutout to actual experts tho — this article from Plant Based News with Dr. Will Bulsiewicz really opened my eyes: https://plantbasednews.org/lifestyle/health/gut-doctor-survival-guide-bloating-plant-based-diet/
He basically says your microbiome needs time + gentle introduction. Mine needed a lot of both.
How to Fix Bloating on a Plant-Based Diet — Stuff That Actually Helped (Eventually)
Start slow you guys. I cannot stress this enough. Add fiber gradually or your intestines will riot.
- Beans & lentils: Soak overnight + rinse really well. I add a pinch of baking soda or lemon juice to the soak now — helps break down the oligosaccharides that cause gas. This tip is everywhere but 8fit explains it nicely: https://8fit.com/fitness/avoid-feeling-bloated-plant-based-diet/
- Cook your damn veggies. I used to love raw kale salads. Now I lightly steam or sauté almost everything. Raw cruciferous = death sentence for my stomach still.
- Chew slower. I used to inhale food like a vacuum. Swallowing air makes bloating way worse.
Herbal teas became my religion. Ginger + fennel is my current obsession. Sometimes peppermint if I’m feeling fancy. Mayo Clinic has a decent roundup on these: https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-food-to-reduce-bloating/
Drink stupid amounts of water. Fiber without water = cement in your gut. I force 3+ liters now even when I don’t feel like it.
Little fermented things helped too. Small amounts of vegan kimchi or homemade sauerkraut. Not huge servings or it backfires spectacularly.
Other Random Things That Made a Difference How to Fix Bloating
- Smaller meals. No more eating an entire pot of rajma. Split it into 2-3 portions.
- Walk after eating. Even 10 minutes around the building. Moves the gas along.
- Skip straws and fizzy water for a while. Extra air = extra suffering.
- Garlic and onion still get me sometimes. I use asafoetida (hing) instead when I can.
Took me solid 5–7 weeks to feel mostly normal. Now I can handle chickpeas without planning my day around bathroom access. Progress.
Okay Last Thoughts Before I Crash How to Fix Bloating
Fixing bloating on a plant-based diet is not cute or insta-worthy. It’s sweaty, sometimes painful, occasionally mortifying (yes I’ve had to leave a movie theater early). But it does get better if you don’t give up and don’t listen to the “just push through” crowd without strategy.
Try a couple of these tweaks this week and see. And if it’s still awful after a month or two — maybe talk to a doctor because it could be IBS or something else hiding under the plant-based switch.
What’s your worst bloating story or trigger food? Spill it below — I’m nosy and also misreable company loves company lol. Hit me.
(Still eating avocado toast tho. Smaller portion. Less guilt. More chewing.) 😅
