Start with the basics
Nowadays, there are a lot of amazing food in the stores, replacing animal products such as cheese, ice cream, milk and even meat. This processed food can cause digestive problems if you are not already used to such food. Many foods contain various fillers and stabilizers that are difficult to digest. Instead of consuming vegan processed foods, start with the basics of a plant-based diet—whole foods. Eat more greens, vegetables, fruits, easily digestible grains (such as quinoa, buckwheat, oats, rice). If you like vegan protein powders, choose ones that are free of additives, sugar, and gluten.
Eat legumes with care
Legumes such as chickpeas, lentils, peas, and beans are great for human nutrition, however, your stomach may be difficult when you first start consuming them. Soak beans before you decide to boil them. At first, it is better to use pureed bean dishes, such as hummus, cream soups, meatballs. This can help your body adjust to further consumption of similar foods.
Eat more greens
Greens help to gently cleanse the body and help relieve inflammation. Green smoothies are a delicious and easy way to get the most out of your nutrients. But don’t send the blender everything that catches your eye. Instead, start with three green ingredients, such as cucumber + parsley + celery or cucumber + dill + kiwi. While your body gets used to the abundance of greens, it is better not to add a banana or other sweet fruits to such cocktails.
cook vegetables
Corn, carrots, broccoli, cauliflower, and other vegetables can be eaten raw, but are harder for the body to digest. The cooking process can make this process easier. To retain nutrients, steam or bake vegetables instead of boiling or frying them.
Think Enzymes
Digestive enzymes are safe supplements that help food to be digested more easily. At first, these supplements can help you, they will prepare the body and smoothly introduce you to veganism. Buy enzymes that are not tested on animals. You can also eat pineapple, papaya, miso paste, and other foods that make your stomach work easier and make proteins and fats easier to digest.
Choose raw nuts
Nuts are more digestible if they have not been cooked, as they still contain live enzymes that aid the digestive process. They also have less oil, salt and acid. Be careful with peanuts, as they are more likely to become moldy than other nuts. And to facilitate the process of digestion, soak the nuts for at least 4 hours before eating.
Eat root vegetables
Sweet potatoes, regular potatoes, beets, onions, carrots have a lot of nutrients. Root vegetables are rich in water and soluble fiber, which can help improve bowel regularity and deal with problems like constipation. They are also high in magnesium and potassium, which help prevent bloating. Get inspired by recipes with root vegetables and be sure to include them in your diet!
Drink herbal teas
Peppermint, chamomile, ginger, fennel, and anise help the digestive process, especially when you’re suffering from flatulence. Drink them an hour after meals or before bed to help your stomach rest. In health food stores, you can buy ready-made fees that remove discomfort. You can also prepare mixtures yourself by studying the effect of different herbs.
Don’t Overdo Oils
Oils are not a whole food and can cause diarrhea and stomach pain. The best way to avoid this is to consume oil-rich foods such as flax seeds, chia seeds, olives, nuts, and avocados.
Soak Cereals
If you like oatmeal and buckwheat, soak them the night before and then rinse and boil them. Soaking grains releases phytic acid from them, which is difficult for many to absorb. It also significantly reduces the cooking process.
Ekaterina Romanova Source: