Managing Digestive Problems
To relieve constipation, it is generally helpful to add more fiber to the diet, while increasing fluids. Fiber is found in whole grains, beans, peas and legumes, and fruits and vegetables. A plant–based diet will likely contain sufficient fiber.
Recommended fiber intake for adults is 25 to 35 grams (or more) per day. It is important to remember to increase fluids while increasing fiber intake (recommended fluid intake is 8 to 10 cups per day).
In addition, physical activity may help relieve constipation.
Gas may initially be a problem when switching to a higher fiber diet. However, your body should adjust to your diet over time.
Here are some tips to ease problems with gas associated with eating beans:
When experiencing problems with diarrhea, it can be very helpful to emphasize rice and well–cooked green, yellow, and orange vegetables, while avoiding dairy products. Small portions of nuts or nut butters, if tolerated well, may also slow down the gastrointestinal tract.