How To Avoid Constipation On A Vegetarian Diet


People say that constipation should never be an issue ... but it is an issue.

I just started a vegetarian diet and am trying to go vegan as well. It has been about 2 months and we decided for health reasons to change over. My question is after all I read about veganism etc...people are saying that constipation should never be an issue. Of course I am writing because it is an issue.

I eat oatmeal for breakfast with flax seeds, salads for lunch, with maybe some toast with peanut butter, and for dinner I usually make a whole grain pasta, or bean dish, etc ....I have been eliminating processed foods. - L. C.

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Dear L. C.,

People often become constipated when they first go veg, in spite of eating healthier than they ever have, and in spite of the fact that a vegetarian diet is supposed to have the opposite effect:

1. They eat a lot of heavy, bulky,hard to digest foods, like lots of whole grains and beans, tofu, nut butters, etc, and not enough juicy foods, like fruit and vegetables.

2. They don't have enough healthy fat or liquid in their diet to help all that fiber and bulk to go through their digestive systems easily. Bulky, high fiber foods will soak up the water they need from your body, drying things out and causing back-ups.

Healthy fats like olive oil, flax oil, or any other oils are necessary to replace the fat you used to have in your diet. They lubricate your digestive system, soften fiber, and have nutrients you don't get anywhere else.

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3. They haven't cleansed their digestive system of accumulated waste from their former meat based diet. Meat digests poorly, as do highly refined, processed foods, fast food, junk foods - and leave behind a lot of sludge (called ama in Ayurveda). Add a lot of bulky, high fiber foods on top of that, without enough fat or liquid, and constipation is the result.

How To Avoid Constipation And Have Good Digestion:

1. Being properly hydrated is the main thing for good digestion (our bodies are mostly water). Drink 2 - 4 quarts of room temperature or warm water daily, including at least a quart of warm water first thing in the morning to flush accumulated waste and toxins from your body. If you're using RO water, or distilled water, add liquid trace minerals. (Concentrace may be available in your local natural food store, or find it online - here's one source.) Have other liquids also throughout the day, avoiding cold liquids, soft drinks, caffeine - all of which interfere with digestion. Until you are well hydrated, you may pee a lot but that will balance out.

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2. Don't be afraid of fat. You need healthy fat for lubrication and brain food. If you start gaining weight, cut back a bit, but don't go low fat unless you're on a strict weight reduction or medically restricted diet. Add unrefined, cold pressed oil, organic if possible, to cooked food and salads. Your digestive system, your joints, your skin, all the organs of your body will thank you.

3. Grind flax seeds in a spice grinder before adding them to your oatmeal. The hard covering is otherwise impenetrable. And/or add flax oil. Raisins, chopped figs or dates are nice in oatmeal and have a laxative effect. Nuts and seeds are good too. Start with cold water, even soak overnight if possible, and cook with plenty of water until creamy. See SV's basic oatmeal recipe

4. Ditch the peanut butter (hard to digest). Try hummus, avocado (high in omega 3 oils), almond butter, cashew butter, tahini, veggie spread - reduce the amount of nut butter you're eating in favor of whole nuts. Ayurveda says that nuts and seeds should be soaked, and almonds should be blanched. That's good if you can do it, but at least eat in moderation and chew well. A handful is a good serving size.

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5. Besides salads, eat cooked veg, soups, stews - softens the fiber, making for easier digestion. See SV Recipes for ideas

6. Have herbs and spices with your foods (cumin, coriander, ginger, asefetida, fennel, turmeric, bay leaf, cinnamon, cardamom, cayenne are all good digestive aids, and loaded with micro nutrients), especially with beans and lentils. Avoid too much salt.

7. Soak beans and cook until soft if you're cooking them yourself. Rinse well if using canned beans. I've attached the SV Bean Report for you.

8. Proportions: Eat less of the dense, high protein foods. You don't need nearly as much protein as you may think you do. See the Savvy Veg article on protein and vegetarian diet. Veggies should predominate, followed by grains, then beans or lentils, then fruit. There should be a lot of liquid in various forms: in soups and stews, oil, sauces, salads, green veg, herb tea, fruit, etc.

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9. 100% whole grains, especially wheat and rice, are heavy going until your digestion is fully functional, and used to your new diet. So it's okay to eat some refined grains with your whole grains. Regular pasta, for instance. Or half unbleached white flour in your muffins. Try other lighter grains besides wheat and rice, like quinoa, millet, barley, and buckwheat, for example.

10. Gentle exercise like walking, swimming, bicycling, yoga are all good for digestion - if you work up a sweat, don't forget to drink more water.

11. Satisfy your sweet cravings with fresh sweet fruit or dried fruit (soak 1/2 hour in hot water to make them easier to digest). Try occasionally to make your own treats. Then you can control the ingredients, especially the sugar and fat, which for most recipes, can be cut in half or more without affecting the taste.

12. Eat your main meal at lunch, when your digestion is at it's peak. Eat lighter for supper, and try not to eat after early evening - your digestive system needs twelve hours of fasting to clean house. A relaxed unhurried attitude and atmosphere for eating is also good for digestion. Food is to enjoy!

Hope this helps! Judith Kingsbury, Savvy Vegetarian

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