Should You Worry About Anti-Nutrients?

Written By Krystal Karalli, PNW Intern, Summer 2022

Have you ever heard that some plant-based foods are bad for you because they contain compounds that are toxic to the human body? Or that there are compounds in whole plant-based foods that reduce the body’s ability to absorb nutrients? 

The compounds we are referring to are called antinutrients, such as lectins, phytates and oxalates, found exclusively in whole, plant-based foods. However, most of the research done on anti-nutrients is using either the isolated form (which means they extract the compound from raw food and use it to see how it influences specific nutrients) in animals or using them in concentrations that are far greater than regularly consumed on a varied diet.

There are very limited human clinical trials on antinutrients and in some cases, these studies do not always arrive at clear-cut conclusions. Also of important note is that plant-based whole foods contain thousands of other compounds, which may counteract the potential of these antinutrients. For example, phytates have been notorious for binding to iron, but the vitamin C found in some plant foods can significantly enhance its absorption, thus overcoming the inhibition effects of phytates.

The research so far really does not take into account the synergistic nature of food. Therefore, it still remains questionable whether these compounds are as harmful as when they are studied in isolation, as they may act differently when taken in with a balanced meal that is properly prepared.

The three “anti-nutrients” we are going to talk about here are lectins, phytates, and oxalates, all of which have been known to bind to three essential nutrients (calcium, iron, and zinc) supposedly preventing their absorption. 

Lectins 

Plant lectins are proteins found in nuts, seeds, beans, and whole grains, with the highest concentrations found in whole grains and beans. Lectins are probably the most talked-about “anti-nutrient” in mainstream media. Why? Cases of food poisoning from eating raw or improperly cooked beans have been reported, which can be traced back to the lectins found in these improperly cooked foods. To put this into context, raw beans contain about 20,000-70,000 hemmaglutain units (hau) worth of lectins, while cooked beans contain a safe amount of only about 200-400 hau. 

Further, studies using animal models have shown that high doses of isolated lectins can increase intestinal permeability (also known as leaky gut). Nonetheless, human clinical trials with the use of lectins are quite limited. Using an animal model may be useful for forming a hypothesis (though we in no way condone this), but the effects seen in these studies cannot be translated to human health, especially not when using isolated forms of a nutrient in high doses. This is because 1.) we are humans, 2.) we do not consume lectins in isolated form, 3.) we don’t eat lectins in very high doses.

There is currently no strong evidence to suggest that properly cooked beans cause any of the issues that proponents of a lectin-free diet claim. Remember that raw or partially uncooked beans are toxic, so try not to eat them. In developed countries, most of us eat beans from a can, which are cooked and packaged in a liquid, so they are quite low in lectins. If you prefer to cook raw, uncanned beans, soaking them (for at least 24 hours) actually reduces lectins to a level where they are thought to be beneficial (just remember to discard the water). Incorporating sprouted beans and whole grains is another option, as sprouting deactivates lectins. All in all, there really is no need to worry about these compounds if you cook your whole grains and beans.

Phytates/ Phytic acid

Found in nuts, seeds, and mainly in whole grains and beans, phytates (also known as phytic acid) are probably the second most talked about “antinutrient” in mainstream media. Phytic acid is often seen in a negative light due to past research showing that individuals in underdeveloped countries, whose diets largely rely on whole grains and beans, are deficient in essential minerals like zinc, calcium, and iron. It is important to note, however, that not only are their diets relatively higher in phytic acid, but they also have lower intakes of these minerals, in general. If you are eating a very limited number of different foods, and not eating enough fruits and vegetables (which can enhance the absorption of minerals like zinc), deficiency is more likely to occur. In general, if you have access to a well-balanced, diverse plant-based diet, phytates have a pretty minimal impact on the absorption of any of these minerals.

Zinc is the mineral most affected by phytate’s influence. What is really interesting about zinc is that our bodies tightly regulate it despite lower intakes and a reduced ability to absorb it (due to phytates getting in the way). Therefore, our bodies can adapt to lower zinc intakes, with zinc status staying relatively consistent after an adjustment period. As far as iron, although vegans and vegetarians in industrialized countries eat foods that are relatively higher in phytic acid, most studies show that vegans’ and vegetarians’ iron status is adequate. Similar to zinc, this may be due to our bodies having the ability to adapt to lower iron intakes by increasing iron absorption.

Reducing phytate content

Although we have all of this good research showing that vegans and vegetarians (in developed countries) don’t have much trouble getting enough iron and zinc, it would still be beneficial to maximize their absorption. There are actually natural enzymes, named phytases, residing in high-phytate foods that can be activated with cooking, soaking, sprouting, and fermenting which lessens the phytate content naturally. Let’s take a look at how these different methods can decrease phytate content as well as some ways to increase iron and zinc absorption: 

• Cooking phytate-rich foods can decrease the phytic acid content (ranging from 11-80% depending on the food, how long it is cooked for, and the level of heat used). 

• Soaking (uncanned) beans and grains for at least 24 hours can substantially decrease phytate content but the water used to soak the food either needs to be cooked or discarded. Either way, just as with lectins, the processing of canning beans significantly reduces phytate content.

• Adding vitamin C-rich foods such as lemon, sprouts, and red peppers to a meal that contains legumes and whole grains is another way to decrease phytate content. 

• Adding garlic and onions to beans, seeds, and grains can enhance iron and zinc absorption, which may negate the effects of phytic acid in these foods.

• Eating fermented foods (such as sourdough bread or kimchi) with beans and legumes can also increase iron absorption. Note that beans are rich in prebiotics. Prebiotics help in making your colon more acidic, which can also help in increasing iron and zinc absorption. Whole grain breads that are yeast-leavened and then cooked have a significantly lower phytate content.

• Sprouting also activates the phytase enzyme and can reduce phytate concentrations by over 60%, so eating sprouted beans is an alternative option.

Even if these processing methods did not break down these compounds, some of your gut bacteria produce enzymes that neutralize them. In fact, a study looking at the activity of human gut bacteria has shown that a diet rich in phytic acid increases the potential of our gut bacteria to degrade it. It was shown that the gut bacteria of vegetarians degraded up to 100% of phytate. 

Interestingly, phytates can provide many health benefits. In fact, it has blood glucose-lowering effects (which are highly beneficial for diabetes prevention and treatment), has potential anti-cancer properties, and can potentially help in preventing heart disease. Research on human intestinal cells has also shown that they may potentially act as an antioxidant. Phytates are fascinating in that they regulate iron, possibly preventing the damage that excess animal-derived iron can cause. It can also bind to toxic trace elements such as cadmium and lead, reducing their capacity to cause harm to the body. Further, phytates may also be protective against kidney stone formation due to their ability to inhibit the crystallization of kidney stones. Sounds more like a super nutrient to me! 

Oxalates/Oxalic acid

Oxalates can be found in relatively small amounts in various vegetables, but concentrations are highest in spinach, swiss chard, and rhubarb. Interestingly, some of the oxalate consumed can be broken down in the gut before it binds to calcium, iron, or zinc. One of these bacteria, Oxalobacter formigenes, uses oxalate as an energy source. However, some individuals do not have much of this bacteria in their gut due to repeated antibiotic use, so the degree to which the body absorbs oxalates may depend on the composition of your gut microbiome. 

Just as with foods that have higher concentrations of lectins, if you want to maximize calcium, iron, or zinc absorption, it would be best to cook high-oxalate foods. Boiling vegetables for just 12 minutes reduces oxalate content ranging from 30%-87%, with spinach and swiss chard having the greatest losses (87% and 85%, respectively). Although steaming is not as effective as boiling, it may still reduce oxalate content by about 45%. Cooking and soaking beans overnight also significantly reduces their oxalate content, although if they are already canned, the oxalate content is already significantly reduced.

Besides the foods mentioned above, the amount of oxalates is so minimal in low-oxalate foods (including kale, collard greens, broccoli, cabbage, bok choy, and mustard greens) that they actually don’t pose any significant reductions in calcium, zinc, or iron absorption. In fact, the calcium in low-oxalate foods is better absorbed than in dairy products.

Gut Health

If you haven’t already noticed, the foods that contain the highest concentrations of “anti-nutrients” are whole grains, beans, and some leafy greens. Beans and many whole grains (and leafy greens but to a lesser extent) contain soluble fiber, which is what we call a prebiotic. Prebiotics are essentially food for our gut bacteria (in fact, it is the only food they prefer to eat). When they digest soluble fiber, they produce magical compounds called short-chain fatty acids (SCFA), which make the colon more acidic. A more acidic colon can ward off disease-causing, inflammatory bacteria that can cause intestinal inflammation. SCFA also feeds the cells that line your intestinal tract, which generally promotes a healthier gut lining. Feeding the good bacteria in your gut a diverse range of different plant foods also increases the diversity of different gut microbes. When we have a balanced microbiome, filled with many different species of microbes, we are essentially reducing our risk for chronic disease. Polyphenols (plant compounds that have antioxidant activity), which are exclusive to plant-based foods (like beans), can also act as prebiotics. 

Although fiber is not an essential nutrient, it is a vital nutrient that feeds the good bacteria in our gut. When they don’t have enough food, they start to munch on our intestinal lining (called mucin) as a backup carbohydrate source. If this mucus layer continues to degrade, this may, over the long term, lead to gut dysfunction and an increased risk for gut diseases such as inflammatory bowel disease. Plant-based foods are excellent for gut health, so anyone that tells you to remove these health-promoting foods should get the boot!

Bottom Line

We hope you can now feel confident in knowing that although “anti-nutrients” are present in plant-based foods, if you are eating a diet high in plant diversity, you don’t have much to worry about. In fact, food scientists are now referring to anti-nutrients as compounds that act as therapeutic agents for various health conditions. 

Cooking and soaking your food is a good way to decrease the activity of these compounds, along with a number of other nifty tricks, but rest assured, there simply isn’t sound human clinical research that shows that “anti-nutrients” are harmful. To say that an anti-nutrient contributes largely to prevent the absorption of a nutrient is speculation (at best).  

It is also important to keep in mind that plant-based foods that contain these so-called “anti-nutrients” are rich in numerous other nutrients that are extremely beneficial to our health, including prebiotic fibers, vitamins, minerals, and anti-inflammatory and antioxidant compounds, so its best not to avoid them. No need to fear the lectins, phytates and oxalates any longer!

SOY & GUT HEALTH

We’ve all heard the myths around soy - that it’s bad for you in general, causes cancer, infertility and “man boobs” and that you should avoid it at all costs. Luckily, this is all untrue and what is valid (i.e. backed by scientific research) is actually the opposite. Soy is fantastic, particularly for plant-based eaters,  because it’s an amazing source of plant-based protein, full of important nutrients like iron, zinc and calcium, and can possibly help decrease the risk of chronic diseases like heart disease and cancer. Check out my two previous posts about soy: The Truth about Soy, which goes much further into myth busting and general recommendations, as well as 10 Reasons Why You Should Eat Soy with more information about this wonderful legume as well as the best sources of it. 

Hopefully I’ve convinced you that soy should be a staple in your diet for many reasons. To expand even further on the benefits of soy foods, this post dives into whether it’s helpful or harmful for overall gut health. If you’ve ever wondered if your tofu, tempeh or edamame might be hurting your stomach and/or causing bloating, gas and BM issues, read on! 

General Gut Health

Not only is soy beneficial for so many reasons listed above, it’s ALSO great for overall gut health too. Soy has actually been found to increase the good bacteria in the gut, leading to overall better gut health when consumed. This might help explain why soy foods have been associated with healthier outcomes as we are learning more and more about how connected a healthy gut is to an overall healthy body.  One study found that consuming soy products led to an increase in the healthy bacterias bifidobacteria and lactobacilli in the gut. Both of these bacteria have been found to help decrease risk of chronic diseases. Additionally, soy has been found to reduce inflammation as well as improve the cell lining of the gut, both of which lead to a healthier gut and body! 

Another pro for soy is that it is considered to be a prebiotic. Prebiotics are essentially a group of foods that feed the good bacteria in your gut and give them fuel which allows them to thrive. More on this process as well as the difference between prebiotics and probiotics here. 

Speaking of probiotics, one way to get these through foods is to opt for fermented options. Two amazing fermented soy products, miso and tempeh, fall into this category so they’re providing you with the amazing powers of soy PLUS the added benefit of fermentation and good gut bacteria! 

As you can see, soy is generally very beneficial for overall gut health. However, it might cause some digestions for certain people. More on that below. 

Soy & The Low FODMAP Diet

If you suffer from IBS or have had a history of SIBO or other digestive issues, you may be familiar with the low FODMAP diet. If not, check out my series on this topic that delves into it in general as well as how to do it while following a vegan diet (part 1, 2, and 3). Essentially, the low FODMAP diet is an elimination diet that restricts certain carbohydrate-containing foods for a short period of time and then slowly reintroduces them to see if they cause digestive issues. It has been proven to be very effective among individuals with IBS, about 50-70% of those who try it have seen good results.

So this brings us back to soy. What’s interesting…and confusing…about the low FODMAP diet is that some soy products are allowed in the elimination phase while others are not. For instance, extra firm and firm tofu are ok, about a cup of edamame per meal is fine, and tempeh is also acceptable in this phase. This is great news for plant-based eaters going through the low FODMAP diet because a lot of other proteins are restricted like beans and lentils. Also of note is that non-protein soy-based sources like soy sauce, soybean oil, and soy lecithin are also ok to have on the low FODMAP diet.

Conversely, silken tofu, soy milk made from soybeans (which is generally all soy milk sold in the USA), soy flour, soy yogurt, and soy protein powder are all restricted during the low FODMAP diet. This is because the FODMAP content in these particular soy-containing foods is higher than those that are allowed on the diet. This has to do with the manufacturing process and/or water content in these products. Basically, high FODMAPs can irritate individuals with IBS, which can cause the uncomfortable side effects they experience such as bloating, gas, constipation and/or diarrhea. 

To tie this all together, if you have IBS or suspect that you do, you may want to look at which types of soy you’re consuming. For instance, if you mainly drink soy milk, but notice that your stomach is upset on the days that you do, try cutting it out for a week or two and see if this helps. You can then reintroduce it and see if your symptoms come back. 

Soy Allergy

Soybeans are one of the top 8 food allergens which means it's considered one of the most common food allergies. However, data suggests that most people born with a soy allergy will outgrow it by the time they’re 3 years old and that there is a very small percentage of adults with a soy allergy There are many ways a soy allergy can present itself, the most serious being anaphylaxis. Less serious signs include hives, tingling of the mouth, swelling of the lips, and digestive issues like stomach pain, diarrhea, nausea and vomiting. If you believe soy causes digestive issues for you, there is a possibility, though small, that you have a true allergy to soy. If you do suspect this, get tested from an allergist that is a licensed medical doctor. I do not suggest doing a food sensitivities test as there is very limited scientific evidence behind them and they can often give false positive results. 

Ways to Increase the Benefits of Soy

Bearing no issues with FODMAPS or allergies, soy is something that should be celebrated and eaten often (in fact I recommend multiple servings daily) particularly if you are plant-based, vegetarian or vegan. To reap all the benefits of soy products, particularly from a gut health and nutrient perspective, there are ways to boost the powers of it. As mentioned, choose a fermented version, like tempeh or miso, often for the natural probiotics they provide. Second, for added gut healthy benefits, pair your soy products with fiber-rich foods like beans, lentils, avocado, quinoa, brussel sprouts, and broccoli. Third, pair your soy products with a source of vitamin C as this will help you absorb both the iron and zinc found in some foods like tofu and tempeh. Foods that pair well that fall into this category are bell peppers, lemon juice, tomatoes, potatoes and broccoli. 

Bottom Line

We’ve previously established that soy foods can be so positive for overall health and are great for plant-based eaters because of their wonderful source of protein, vitamins and minerals, and help with decreasing the risk of chronic diseases. Now we can add the gut health boosting powers of soy to this list too. If you feel that soy is a potential trigger for GI issues, I highly encourage you to make an appointment with a gastroenterologist, a registered dietitian, and possibly an allergist to help figure out what’s going on. There might be a chance you have IBS, a true soy allergy, or something else going on. If you tolerate soy just fine, I hope you’re able to fully enjoy a daily dose of it through soy milk, tempeh, tofu, edamame, soy curls, and miso covered dishes. 

High Protein Vegan Breakfast Options

Although the saying “breakfast is the most important meal of the day” is debatable and the research about whether this is true is also mixed, it’s still an important meal to focus on. I’d argue that every meal is equally important, especially while on a vegan or plant-based diet, because each is a chance for us to fuel ourselves with good nutrition. But, alas, in this post, I’ll be focusing specifically on breakfast. And not just breakfast in general but ways to ensure that your first meal of the day is providing you with a good source of plant-based protein. 

Starting the day with an optimal amount of protein is key for many reasons:

• It will keep you feeling full for longer

• It helps ensure that you’ll meet your protein needs for the day

• It may help you have better overall gut health

• If you work out early in the morning, it helps replenish the protein stores you broke down during your routine

Protein needs are very individualized and the myth that vegans, and other plant-based eaters, don’t get enough protein is 100% untrue. However, I do see in my own practice that many of my clients don’t start the day with an adequate amount of protein at breakfast. This is due to relying on meals like avocado toast, oatmeal, granola with vegan yogurt (notoriously low in protein), using low protein non-dairy milks like oat or almond, and opting for sweeter options like pancakes. 

My goal is for you to have at least 15 g of protein or more with breakfast as this is a good amount to get started with. 

Here are some easy, quick options to either add to your breakfast that you currently have now or to try a new idea.

How can you add?

If you love avocado toast, you’re most likely getting around 5 g of protein from it depending on the type of bread you use. We can easily get this amount tripled by adding to the toast itself as well as having something on the side.

To the toast itself, you can mash in white navy beans and/or hemp seeds. With some lemon juice, this has a really nice flavor. All together, these will get you to about 20 g of protein. 

Still on avocado toast, you can add a side of tempeh bacon or add it on top of the toast, or even make a sandwich with a vegan english muffin instead of bread. This will give you 15 g of protein if you use about 3.5oz of tempeh.

If you’re making oatmeal, swap the water for soy milk which has one of highest amounts of protein for non-dairy milk at 7g per cup. Add peanut butter and chia seeds as well. You’ll likely get up to 15-20 g of protein with these swaps and adds.

Love a morning smoothie? Ensure your protein is higher by using soy milk as well as adding ¼ -½ cup of oats, 3T hemp seeds or chia seeds, and 1-2T of peanut butter. You’ll get well over 20 g of protein this way…without the use of protein powder! 

A yogurt parfait with granola and fruit can be higher protein depending on which yogurt you use. Coconut or standard almond-based yogurts are extremely low in protein at about 2-4g per serving. However, there are some great higher protein options on the market that you can try. I am a big fan of the Kite Hill Greek yogurt which has 17 g of protein per serving (compared to their normal yogurt which has 4g per serving). You could add a nut butter and/or chia or flax seeds to your parfait to get the protein up even more. 

Oldies but goodies

You can never go wrong with a delicious tofu scramble which will usually give you at least 20g of protein for breakfast. I know that sometimes making tofu scramble might seem daunting in the morning when you’re busy getting ready and out the door. There’s always the option to make a big batch on a slower morning and have leftovers for the week. Or, go for one of my favorite quick recipes by Nora Cooks, the best tofu scramble. This makes two servings so you’ll still have some left for another day or to share with someone else!

Other ideas for tofu scramble include making a breakfast quesadilla with it or a breakfast burrito. I love making extra breakfast burritos in advance with beans and veggies and then freezing them to have for days on end. This recipe is similar to the one I usually make. Bonus points for the extra gut-boosting fiber that you can add to these dishes like beans and veggies!

Thinking outside the box

There’s standard oatmeal, and then there’s savory oats. If you add lentils and nutritional yeast to a dish like this, you can get 20 g of protein. This option sounds divine and has a ton of veggies too! 

Instead of tofu scramble you can try making a chickpea flour omelet which is great if you’re allergic to or don’t tolerate soy. The recipe below has 19 g of protein and a whopping 16 g of gut healthy fiber!

Chickpea Omelette with Asparagus 

Serves: 1

Ingredients:

1/2 cup Chickpea Flour

1/2 cup Water

1 tbsp Nutritional Yeast

1/4 tsp Turmeric

1/8 tsp Sea Salt

1 1/2 tsps Extra Virgin Olive Oil

1/2 cup Asparagus (trimmed, chopped)

2 tbsps Fresh Dill (chopped)

½ Avocado

1 stalk Green Onion (chopped)

Directions:

1. In a medium bowl, add the chickpea flour, water, nutritional yeast, turmeric and sea salt. Whisk well to combine. Set aside.

2. In a skillet over medium heat add the oil and the asparagus. Cook, turning occasionally until the asparagus is fork tender, but still crisp, about 5 to 6 minutes. Remove and set aside.

3. In the same skillet, add more oil if necessary. Over medium heat, pour the chickpea omelet mixture and move the pan around to ensure it covers the skillet evenly, in one layer. Let it cook for 3 to 4 minutes until golden brown on the bottom. Add the asparagus to the omelet, then fold in half over the filling.

4. Gently, remove the omelet from the skillet and place on a plate. Top with dill, sliced avocado and green onion. 

Speaking of chickpeas, you could make a chickpea hash with chickpeas, onions, potatoes, and spinach which will give you 16 g of protein. 

Finally, back to toast but in a much different way: white bean puree with mushrooms on toast. Perfect for savory lovers of breakfast and gives you 18 g of protein. This would also be great with a side of tempeh bacon for an extra boost of protein as well as fermented food to help the good bacteria thrive in your gut! 

For your gut health

In addition to protein for your gut, there are other ways to ensure that you’re starting the day off well for your overall gut health. Consider always adding a good fiber source to your breakfast like a cup of berries, half a cup of oats, a side of beans, a fiber-rich veggie like broccoli or potatoes, and seeds like chia, flax or hemp. Added bonus points for fermented breakfast additions like a good quality plant-based yogurt, tempeh, or even sauerkraut which happens to be delicious as a topping to avocado toast.  

Bottom Line

Starting the day off with a good source of protein is great for your satiety, energy, food choices for the day, and gut health. There are so many ways to get adequate protein in with the first meal of the day from added seeds, beans, tofu, tempeh, nut butter, nutritional yeast and chickpeas. No protein powder even required!

Natural Remedies for Constipation (And More)

Written By Krystal Karalli, PNW Intern, Summer 2022

Constipation, though uncomfortable (both literally and figuratively), is a common complaint. If you are suffering from constipation, know that you are not alone as it is a major issue worldwide, affecting a whopping 16 out of 100 adults in the United States. 

Considering that this topic may be something that is difficult to discuss with peers or family, we decided to create a blog post to talk about what exactly constipation is, what may be contributing to its development, and some of our best tips for prevention as well as treatment. 

What is constipation?

Constipation is defined as difficulty with passing a stool characterized by infrequent bowel movements or painful, hard, or incomplete evacuations. Typically, when someone passes a stool fewer than three times a week, there is concern that constipation may be present. However, because everyone has their own individual bowel movement pattern, only you can know what is considered abnormal for you. 

Causes and Common Symptoms of Constipation

The most common kind of constipation (called primary constipation) is usually caused by a lack of dietary fiber. Constipation can also result from a variety of non-diet-related factors (termed secondary constipation), including underlying diseases or conditions (such as irritable bowel disease, irritable bowel syndrome, gastroparesis, or diabetes). Certain medications, such as calcium channel blockers and antidepressants may also be contributing factors. Further, chronic stress, eating disorders, anxiety, and/or depression may be the culprit behind secondary constipation. For some, simply changing their daily routine can cause constipation.

Registered dietitians and doctors often use the Bristol Stool Chart as a reference to help in identifying whether their patient is experiencing constipation. With different stool types ranging from type 1 to type 7, type 1 and 2 are usually indicative of constipation. Symptoms such as straining, hard stools, the sensation of incomplete evacuation, and less than three bowel movements per week are typically associated with constipation.

Treatment, Lifestyle, and Diet Intervention Recommendations

Considering the various causes and types of constipation, it’s important to understand symptom patterns and classification of constipation (which can be determined by your physician) to tailor therapy based on the underlying cause. Treatment of an underlying disease or disorder such as those mentioned above would be the first step in symptom control. In some cases, if medications are the culprit, switching to a new medication can improve symptoms, although consulting your physician is highly recommended. 

Lifestyle recommendations

Fiber, water, and regular exercise

Primary constipation can usually be fixed with a gradual increase in fiber along with higher water intake, and/or an increase in physical activity. Fiber can retain water, which can help with softening BMs. When our gut bacteria ferment fiber, they produce compounds, such as butyrate, that can help in getting things moving. Drinking enough fluid also helps in softening stools, making them easier to pass.

The recommended intake of fiber is between 25-38 grams per day. The right fiber amount can be reached by eating at least four or five portions of fruit and vegetables (including beans, if tolerable) daily. Other foods rich in fiber include whole grains, nuts, and seeds. Note that fiber should be added to the diet slowly as a sudden increase may cause cramps, bloating, and diarrhea. To prevent any further GI distress, make sure to drink plenty of water daily.

Many high-quality studies have shown that engaging in regular exercise, specifically, aerobic exercise (think cardio types of exercise like running, biking, or swimming) can be of help in alleviating symptoms associated with constipation, such as bloating. Aerobic exercise helps in stimulating abdominal muscle contractions and accelerates the movement of poop throughout the GI tract.

Stress management

Research shows that people with chronic constipation often experience more negative emotions such as anxiety, depression, tension, and fatigue. Considering this unfortunate truth, it may be beneficial to incorporate some stress-relief techniques as a way to potentially improve gastrointestinal health. Seeking counseling is one option, although not everyone has access to therapy. Some cost-effective practices that have been shown to be helpful in mitigating chronic stress include:

• Mindfulness and meditation

• Diaphragmatic breathing

• Yoga, tai chi, or qigong

• Engaging in regular exercise

• Journaling

Foods Scientifically Proven to Relieve Constipation

Aside from the general recommendation of increasing fiber with fruits, vegetables and grains, there are certain foods that have decent research behind when it comes to alleviating constipation.

Kiwifruit 

Kiwifruit is well-known for its laxative properties. Research shows that eating two to three kiwis a day did better at improving mild constipation compared to commercially sold Metamucil, a commercially sold product that contains psyllium husk. Researchers aren’t entirely sure why kiwi helps with constipation but they believe it has something to do with a compound it contains called actinidin. They believe that actinidin may play a role in decreasing GI transit time (the time it takes for food to travel through your intestines), although they are not entirely sure of its mechanism. The authors concluded that eating two to three kiwis daily is associated with a significant increase in pooping frequency as well as a reduction in pain and discomfort.

Prunes 

Prunes (AKA dried plums) have been touted as a way to relieve constipation for a long time, but is there any science to back this claim? The answer is, yes. In fact, in 2011, researchers compared the consumption of 11g of psyllium husk (consumed twice daily) with 50g of prunes (eaten twice daily) to observe which would do better in alleviating constipation. Both psyllium and prunes did well, however, prunes did better. Prune juice also has a mild laxative effect, although it may increase the amount of gas produced. 

Fig paste 

Fig paste (which is somewhat like fig jam) is a sweet, thick paste made from softened, mashed figs and sugar. In a 2016 study, researchers tested whether fig paste (300 grams per day) would do better at improving constipation compared to a placebo. The fig paste did better at improving constipation-related symptoms better than the placebo did. The researchers owed the constipation-relieving effects of fig paste to the high amounts of cellulose, phenols, flavonoids, and anthocyanins it contains, all of which have been reported to have laxative effects. Although fig paste can be store-bought, it may contain more added ingredients than we’d like. For those that like homemade remedies, here is an easy fig paste recipe.

Flaxseeds

Flaxseeds are known for providing many health benefits, including their protective effects against heart disease, high blood pressure, and other chronic health conditions, yet they may also potentially be a safe and effective treatment for constipation. In a recent study, comparing lactulose (a commonly used laxative) to flaxseed flour-enriched meals (50 grams per day which is about 8 T), the flaxseed flour-enriched meals did better at improving the number of times the subjects had a BM, decreased the difficulty of pooping, and reduced the stomach pain associated with constipation. If you do try to use flaxseeds as a means to relieve constipation, make sure to grind them first (or buy flaxseed meal), as whole flax seeds often pass through the IG tract undigested, which means you may not get all of its benefits.

Note that there is pretty limited evidence on the role of other fruit being useful in alleviating symptoms associated with constipation. Apricots and apples have been said to be potentially useful, although there is not enough evidence that proves they are of much help. Because there is good quality evidence on the above-mentioned foods, it might be helpful to try these specific foods if you are looking for an alternative approach to over-the-counter laxatives (which we will talk about soon). 

Supplements

There are specific dietary supplements that have been scientifically proven to be beneficial for constipation, including magnesium oxide, partially hydrolyzed guar gum (PHGG), and psyllium husk. Note that you should always consult with a qualified health professional before starting any kind of dietary supplement regimen.

Psyllium/Isphagula Husk

Psyllium husk has been mentioned a few times already, but because it is such a commonly used dietary supplement, we thought it deserved special attention. As stated previously, psyllium husk is a soluble fiber made from the husks of the Plantago ovata plant’s seeds. It is unique in that it can be beneficial for constipation and mild-to-moderate diarrhea. Many well-designed studies have shown that psyllium husk relieves constipation, including the study previously mentioned using 11 grams of psyllium husk per day. One really big 2022 study showed that psyllium husk, taken at doses greater than 10g per day for at least 4 weeks, did significantly better than most fiber supplements that are taken to alleviate chronic constipation in adults. If you can’t get your hands on prunes (or don’t like the taste), psyllium husk supplementation seems to be a great alternative. Psyllium husk is the main ingredient in many over-the-counter laxatives, such as Metamucil, although you can also purchase a dietary supplement that contains psyllium husk without any added ingredients.

Magnesium Supplements 

Magnesium is an essential mineral that is crucial to many bodily functions including playing a vital role in activating vitamin D in the body. Interestingly, in populations whose dietary fiber intake is low, lower intakes of magnesium are associated with constipation. What’s more, magnesium can be used as an osmotic laxative. This means that it can pull water into the intestines, making stools easier to pass through the colon by lubricating the GI tract and softening poop. Interestingly, over-the-counter products such as magnesium citrate and magnesium hydroxide (milk of magnesia) are often used by individuals to self-treat constipation and are also commonly recommended by physicians, however, so far, there are few clinical trials to prove their effectiveness in the treatment of constipation. 

On the other hand, magnesium oxide (MO) has been shown in human clinical trials to improve symptoms of constipation. One study used 0.5 grams of MO, three times a day, while another study used 1.5 grams per day, with both showing improvements in overall symptoms. One of the studies found that MO was just as effective as Senna (a stimulant laxative). Note that magnesium oxide can interact with certain medications. Further, prolonged use of MO may potentially cause hypermagnesemia (abnormally high magnesium levels) in individuals diagnosed with impaired renal function and those taking relatively high doses. There are many different brands that offer magnesium oxide, including NOW foods Magnesium oxide powder (294 mg per 1/4 tsp),   Pharmaceutical grade MAGOX found at CVS (483 mg per 2 capsules), and Swanson Magnesium oxide (400mg per 2 capsules). 

Partially hydrolyzed guar gum (PHGG)

PHGG is a unique kind of soluble fiber derived from guar gum that has been shown to be highly beneficial for both preventing constipation and relieving symptoms related to chronic constipation. A 2014 study using 5 mg of PHGG in patients experiencing chronic constipation showed that PHGG was successful in improving many of their symptoms. Another study demonstrated that using up to 15 grams of PHGG can yield improvements in constipation of a similar magnitude achieved with laxatives. The same study showed that anywhere from 11-36 grams of PHGG per day can be used to prevent constipation. 

According to MONASH University (the creators of the FODMAP diet), PHGG may also be useful in people living with IBS-C (irritable bowel syndrome with constipation), although more studies are needed. PHGG is commercially sold as Sunfiber™ (or Guar fiber). Another good option is Benefiber Advanced Digestive Health. 

What About Laxatives?

Laxatives are a type of medication that is commonly used to treat constipation when lifestyle and diet changes are not effective. Note that laxatives of any kind are typically prescribed for short-term use. There is no science to support the use of laxatives over the long term, at least not for more than 4 weeks. Although laxatives may initially help with constipation, overuse may cause you to become dependent on them for a bowel movement. Long-term use may also lead to electrolyte imbalances which can potentially cause seizures, abnormal heart rhythms, confusion, and weakness. If for whatever reason you are repeatedly using laxatives to normalize your bowel movements, it would be wise to speak with your physician about gradually weaning from them by using milder products and reducing the dose. Below you will find the four most commonly used laxatives along with the pros and cons of taking each:

Bulk-forming laxatives: These laxatives retain fluid in BMs, which can help in increasing its weight and softening its consistency, allowing for easier transit throughout the GI tract. Common examples include ispaghula/psyllium husk (found in Metamucil), and methylcellulose (found in Citrucel).

• Pros: bulk-forming laxatives are useful for people with small, hard stools when they can't increase their fiber intake.

• Cons: They usually take about 2-3 days to work and may cause bloating, gas, and stomach pain. They may also interfere with the absorption of certain medications.

Stimulant laxatives: these kinds of laxatives work by stimulating the muscles that line the gut which helps stool move along with the GI tract, resulting in more frequent bowel movements. Stimulant laxatives are usually recommended when osmotic laxatives dont work. Common examples include Bisacodyl (known as Dulcolax), Senna, Cascara, and Sodium Picosulfate (SPS). Both Senna and Cascara can be found in herbal teas. 

• Pros: stimulant laxatives only take about 6-12 hours to work. Research shows that, in the short term, Senna is more effective in treating constipation than lactulose (an osmotic laxative).

• Cons: common side effects include diarrhea, stomach pain, nausea, vomiting, and headaches. 

Osmotic laxatives: these agents work by drawing water into the intestine to soften the stool, making it easier to pass. They also help in improving peristalsis (i.e. the contraction and relaxation of intestinal muscles that help push poop forward). Lactulose, sorbitol, and polyethylene glycol (PEG) are common examples. 

• Pros: these agents are usually well-tolerated and recommended over other bulk-forming laxatives although drinking enough water throughout the day is required. 

• Cons: The side effects of taking osmotic laxatives include gas, cramping, abdominal discomfort, nausea, vomiting, and diarrhea. They are not very effective for severe constipation, as they may take up to 3 days to work. 

Stool softeners: this type of laxative lubricates and softens the stool by allowing fat and water to build up. Common examples include Docusate Sodium and Arachis oil.

• Pros: stool softeners may help prevent straining with a bowel movement which may be especially helpful in those who have heart conditions or hemorrhoids. 

• Cons: Arachis oil is nut-based, so it should be avoided by people with nut allergies. Some side effects of stool softeners have been reported, including stomach cramping, nausea, bloating, and throat irritation (from ingesting liquid forms). Further, these kinds of laxatives can up to 3 days to work.
  
  

Wrapping up

To summarize all we have covered so far in this blog post:

• Natural, evidence-based remedies for constipation include exercising more, increasing fiber intake, and drinking enough water throughout the day to compensate for the increased fiber intake. 

• Foods that have been proven to relieve constipation-associated symptoms include kiwifruit, prunes, flaxseeds, and fig paste. 

• Certain supplements, including magnesium oxide, partially hydrolyzed guar gum, and psyllium husk are other viable options. 

• Remember that if you have an underlying disease or condition, it is important to seek treatment before trying to treat constipation. 

• Laxatives are over-the-counter medications that may help with alleviating constipation, although there is no evidence that they are safe for use for more than 4 weeks.

We do hope that this post gave some helpful insight into what defines constipation, its causes, and readily available natural remedies that may be of benefit. Remember, it is always important to speak with a physician to get a true understanding of what is going on gastrointestinally before starting any new diet or supplement regimen. If you have any additional questions, please feel free to reach out!

Low FODMAP on a vegan diet (part 3)

Written By Krystal Karalli, PNW Intern, Summer 2022

So far, in our Vegan Low FODMAP diet series (here’s part 1 and part 2, if you missed them), we have covered what the low FODMAP diet is, who the low FODMAP diet is for, how FODMAPs cause gastrointestinal stress, where FODMAPs are found, and how to make a low FODMAP diet vegan-friendly. In this post, we will wrap things up by discussing our favorite resources and recommendations for successfully following a vegan low FODMAP diet and alternative options if the diet fails. 

Our Favorite Resources 

The following resources provided in this post are those that have been helpful for past clients on their own low FODMAP journey. If you need general guidance on how to navigate low and high FODMAP foods, this app has got you covered. Stanford University created this printout that offers a really good breakdown of the low FODMAP diet, regardless of what diet you follow (please note that meat is included in this list). For a low FODMAP and high FODMAP checklist, Kate Scarlata, RD created two printouts that showcase both low and high FODMAP foods (again, meat is included on these lists as they are not specific to vegan or plant-based diets). Although the resources created by Stanford University and Kate Scarlata are based on both vegan and non-vegan foods, they are still very helpful. If you’d like a 100% vegan printout version, use this list created by Virginia Messina, MPH, RD. Finally, for more plant-based recipes that are low in FODMAPs, check out this website.

Alternative Options if the Diet Fails

Unfortunately, a low FODMAP diet works for most (it has about an 80% success rate), but not all individuals that are diagnosed with irritable bowel syndrome (IBS). There are many reasons why someone may not be responsive to a low FODMAP diet, including an inability to sufficiently reduce FODMAP intake as a result of unknowingly eating high FODMAP foods. On the other hand, some have trouble adhering to the diet as a whole. This is why working with a registered dietitian is crucial, as he or she can help you with troubleshooting when issues arise. Further, not all people diagnosed with IBS are sensitive to FODMAPs, which means the diet may not help in improving IBS symptoms. Another possibility is that you don’t actually have IBS. Conditions other than IBS may produce IBS-like symptoms, including inflammatory bowel disease (IBD), endometriosis, or celiac disease. This is why screening tests are important for ruling these other conditions out before you start any kind of diet-related therapy. 

Luckily, if you do have IBS, have worked with a qualified health professional, and haven’t seen  success with a low FODMAP diet tailored specifically for your needs, there are a few evidence-based, diet and non-diet approaches that have been shown to help improve IBS-related symptoms.

Other Dietary Approaches

As mentioned in part one of this series, common GI symptoms associated with IBS include lower abdominal pain, diarrhea or constipation (or a combination of both), bloating, and excessive gas. Either increasing or decreasing fiber intake may be helpful in those who are not responsive to a low FODMAP diet. For individuals with a low fiber intake, hard, dry stools, or infrequent bowel movements, incremental increases in slowly or minimally fermentable soluble fiber may be of benefit. Examples of those foods include oats and psyllium husk. In contrast, if your fiber intake is relatively high, a reduction in fiber may be beneficial. There are many different types of fiber out there, with each having its own effect on IBS. Note it would be most beneficial to work with a registered dietitian to make these adjustments. 

Fiber supplementation is another option. MONASH University (which is where the low FODMAP diet was first developed) provides specific fiber supplement recommendations for specific types of IBS. Partially hydrogenated guar gum (PHGG), for example, may be well-tolerated and helpful in people with irritable bowel syndrome with diarrhea (IBS-D), although more studies are needed to make a strong recommendation for it. Psyllium husk supplements may be helpful in relieving constipation in people living with IBS-C, although they may not be tolerated by everyone. Again, the use of fiber supplementation should be guided by a qualified registered dietitian or a gastroenterologist because it requires starting at a recommended dose, then making adjustments in dosage. 

Stress Reduction

Many times in individuals who have IBS, there is a deep connection between GI symptoms and chronic stress and or anxiety. Psychological stress activates the sympathetic nervous system (SNS), which is commonly referred to as our fight or flight system. When this system is activated, it “borrows” energy from our gut, resulting in changes in the way our gut functions. Activation of the SNS can cause reduced blood flow, reduce movement of food throughout the gut, and heightened gut sensitivity. These changes can cause gastrointestinal symptoms that individuals with IBS often experience, including abdominal pain, bloating, and changes in stool consistency. If someone diagnosed with IBS is chronically stressed, IBS-related symptoms will continue to persist. 

There are several evidence-based stress reduction techniques that experts from MONASH University recommend incorporating into your daily routine, including diaphragmatic breathing (also known as belly breathing). This no-cost stress reduction method involves the expansion of the abdomen rather than the chest when breathing. Diaphragmatic breathing does the opposite of what stress does - it activates the parasympathetic nervous system (also known as the rest and digest system), a part of your brain that controls the body’s ability to relax and normalize gut function. Here you will find a short instructive video showing the techniques used for diaphragmatic breathing. There are other stress-reduction techniques recommended by researchers at MONASH University that have shown some benefit in IBS, including progressive muscular relaxation, mindfulness meditation, and biofeedback therapy, with the choice of the stress management technique being dependent on patient preference, therapist availability, cost, and time restraints.

Gut-directed hypnotherapy: 

The gut-brain axis is the flow of information that occurs between the gastrointestinal tract and the brain. Experts believe that, in individuals with IBS, there is dysregulation in the gut-brain axis, which is what plays a role in contributing to IBS-related symptoms. This is often referred to as a “miscommunication” issue between the brain and the gut that may be healed through a method known as gut-directed hypnotherapy. With this form of therapy, a qualified therapist uses suggestions, imagery, and relaxation techniques to improve symptoms. Believe it or not, there is strong evidence that suggests this alternative approach is as effective in reducing IBS-related symptoms as using some of the newest medications used to treat IBS and can be equally as effective as using a low FODMAP diet.

Cognitive-behavioral therapy (CBT) 

CBT is a type of psychotherapy that has been proven to be effective (with response rates ranging between 25-80%) for a range of problems including depression, anxiety, and alcohol abuse, and is now increasingly being applied to patients with IBS. Think of CBT as another form of psychological treatment, but in its own unique way. It usually involves efforts to change thought and behavioral patterns with a range of diverse strategies and with the guidance and support of a qualified psychologist. There are various forms of CBT and it may be combined with other stress management techniques, such as mindfulness. 

.Probiotics 

Probiotics are defined as ‘live microorganisms that, when administered in adequate amounts, confer a health benefit to the host”. Basically, they are the “good bacteria” that naturally live in the body but can also be consumed as a supplement. Recent evidence shows that the gut microbiome (which is basically the trillions of bacteria that live within your gut) may actually play a role in the development of IBS. In fact, the microorganisms living within our gut may influence IBS symptoms, with lower numbers of specific bacteria being associated with higher pain scores in IBS.

As far as the use of probiotic supplements in the treatment of IBS-related symptoms (and without co-existing diseases or conditions), most evidence suggests that probiotics are safe, but are they effective? Different health organizations have different views on the use of probiotics in IBS. The American College of Gastroenterologists, in a recent conditional statement, recommended against the use of probiotics in individuals diagnosed with IBS. Yet, a systematic review and meta-analysis (two gold standard methods of scientific analysis) of fourteen randomized controlled trials testing the use of probiotics in patients with IBS found a modest improvement in overall symptoms. 

Further, a 2021 report made by the British Dietetic Association states that the use of probiotics can be used as the first line of therapy for IBS. There have been studies to show that probiotics can be safe and effective, but there just isn’t enough scientific data to recommend a specific strain at this time. They advise that, if probiotics are to be used, one does so for a minimum of four weeks and only as long as 12 weeks. It may take time to see benefits, however, at least 3-4 weeks. If symptoms do not improve, then supplement use should be discontinued. Here are the recommendations made by MONASH university when it comes to probiotic us:

• Trial 1 probiotic product at a time 

• Probiotic supplements should be taken regularly – benefits are not permanent and are lost within days if you stop taking a probiotic

• Consider other ingredients in probiotic products – synbiotics (mixtures of prebiotics and probiotics) often contain FODMAPs, such as inulin or FOS. These may be poorly tolerated in people with IBS

If you have tried the low FODMAP diet and you are not seeing results within 2-6 weeks, taking a probiotic is an option. If you are interested in taking a probiotic, it’s best that you work with a gastroenterologist or a registered dietitian to find one that suits you. If you are curious, the Alliance for Education on Probiotics created a clinical guideline for Products Available in the U.S., which summarizes the latest research on probiotics available in the U.S., with specifics on probiotics that can be applied to IBS symptoms. 

Wrapping Up

As you can see, there are diet and non-diet approaches to improving IBS symptoms with alternative options if either form of therapy fails. Note that there is also a wide range of pharmaceutical drugs used for specific subsets of IBS. A gastroenterologist and registered dietitian can work collaboratively to determine the best treatment option(s) that work best for you. 

We sincerely hope that we have provided enough information to make you feel more confident in your healing journey. Please feel free to reach out if you have any additional questions. Till next time!

Low FODMAP on a vegan diet (part 2)

Written By Krystal Karalli, PNW Intern, Summer 2021

Welcome to the second post in the vegan low FODMAP diet series. In the previous post, we went over the history behind the creation of the low FODMAP diet, who it was created for, how FODMAPs cause gastrointestinal (GI) stress, and where some FODMAPs can be found. In this post, we will be discussing the phases of the low FODMAP diet, how to follow a vegan low FODMAP diet, and what kinds of foods can be enjoyed while doing so. There’s even a low FODMAP-friendly sample vegan meal plan at the end.

As mentioned in the previous post, the low FODMAP diet was created for those suffering from irritable bowel syndrome (IBS). It also has the potential to be used for individuals suffering from irritable bowel disease (IBD). Due to how complex the healing process can be, it is best to work with both a gastroenterologist and a registered dietitian (RD)  in order to achieve successful results that last. Your RD will guide you through a 3-phase, temporary eating plan. We stress that this is temporary because the low FODMAP diet is not easy to follow. There are many things to remember and you will likely need to cut out some of the foods you typically enjoy while you are on the diet. However, if you stick through with it, you should be back to eating pretty much normally, with the exception of any foods that you figure out cause you symptoms, within 8-14 weeks. Trust us, it’s worth the hard work to end up with either none or significantly reduced symptoms afterwards! 

The 3 phases of the low FODMAP diet

Over the 8-14 weeks of the low FODMAP diet, you will move through 3 phases.

During phase 1, which lasts from 2-6 weeks, foods with higher and moderate amounts of FODMAPs are avoided as well as swapped out for foods with lower amounts of FODMAPs in order to relieve symptoms. For example, a high FODMAP fruit such as a pear is swapped out for a low FODMAP fruit like an orange or a banana. During this phase, your RD will likely ask you to keep a daily diary where you log your food and any GI symptoms. Patients get the okay to move on to Phase 2 if improvements are seen in phase 1. 

Phase 2 is the reintroduction phase and lasts about 6-8 weeks. The RD will walk you through food challenges that involve reintroducing foods containing high amounts of only one type of FODMAP at a time. Aside from the foods that you are challenged with, you will remain eating only low FODMAP foods. This helps to identify sensitivities to individual FODMAP types, which helps in designing your usual, long-term diet. For example, a patient's health practitioner may recommend that they eliminate whole grain bread, baked beans, corn, and apples in phase 1, and in phase 2, apples may be reintroduced for a certain period of time in order to determine if apples induced any symptoms. 

During this phase, you will challenge a different category of FODMAPs each week. For example, you may choose fructans as your first week’s challenge and try 1-3 different types of foods that you would normally eat within this category. You would continue to log your food and symptoms to determine if these foods cause symptoms. After phase 2, you should have a good idea of specific types of FODMAPs and/or foods that cause you uncomfortable GI symptoms. 

Phase 3 involves tailoring the diet based on the understanding of which foods trigger symptoms. Well-tolerated foods are included in the diet while poorly tolerated foods are restricted to a level that provides good symptom control. 

The Vegan low FODMAP Diet 

A misconception regarding the low FODMAP diet is that vegans, vegetarians, and plant-based eaters that have IBS or IBD can’t follow it because it is “too restrictive” and may lead to nutrient deficiencies. In fact, if you are someone who follows either of these diets and have IBS or IBD, you can benefit a whole lot from it. A vegan diet can be high in carbohydrates, so if you are someone who is vegan, vegetarian, and/or plant-based and experience IBS-related symptoms on a daily basis, it would be best to work with an RD that can help you follow a low FODMAP diet in order to help relieve symptoms as well as continue to get the nutrients that you need. Remember, Although the low FODMAP diet is temporarily restrictive, there are still tons of foods you can still enjoy. 

What Vegan Foods Can I Enjoy on a Low FODMAP diet?

Alright, so let’s talk food. The million dollar question is, what can you eat on a low FODMAP diet? Let’s start with good ol’ proteins and work our way down a list of different foods found in different food groups:

Proteins

Yes, you can still eat your typical vegan foods like tofu and tempeh while following a low FODMAP vegan diet, although the tofu needs to be firm or extra firm. Note that alternative vegetable-based “meats” made with soybeans are generally avoided. There are certain canned beans that can be eaten in small amounts like lima beans and lentils, and for some, sprouted beans may be tolerated. 

As far as nuts and seeds, the only nuts that contain high levels of FODMAPs are cashews and pistachios. All other nuts are generally low in FODMAPs, however almond meal and almond flour should be used in limited amounts. All seeds, including pumpkin seeds, sunflower seeds, and sesame seeds can be also enjoyed on a low FODMAP diet, which helps in getting in protein, good fats, and other nutrients like calcium and iron in. 

• Tofu (firm and extra firm only)

• Tempeh (plain)

• Edamame (about 1 cup without pods and ½ cup with pods)

• Peanut butter

• Lentils (½ cup canned, drained and rinsed)

• Pea and rice protein isolates (typically found in vegan supplements)

Vegetables

There are plenty of vegetables that you can enjoy on a vegan low FODMAP diet, including lots of colorful ones!  Beetroot and onions are not approved to eat on a low FODMAP diet, however, pickled onions and pickled beets may be tolerated. Garlic is another food to steer clear from, but remember, it’s only for a short period of time! Below you will find all of the awesome veggies you can indulge in:

• Bok choy

• Green beans

• Bell pepper

• Brussels sprouts 

• Carrots

• Collard greens

• Cucumber 

• Dulse

• Eggplant

• Endive 

• Fennel bulb and fennel leaves

• Kale

• Lettuce

• Radicchio

• Okra

• Green tops of spring onion

• Parsnip

• Potato 

• Radish

• Spaghetti squash

• Baby spinach

• Swiss chard

• Tomatoes

• Turnip

• Water chestnut

• Canned pumpkin

• Zucchini 

Fruit

What would life really be without fruit? Very sad and very dry. Fortunately, you can have a rainbow of different fruits when following a vegan low FODMAP diet. It would be best to hold off on canned and dried fruit until you get the okay to eat them, however. Also, when following a low FODMAP diet, fruit is limited to one serving per meal. But hey, some fruit is better than no fruit, am I right?

• Bananas (firm/less ripe)

• Blueberries

• Grapes

• Kiwi

• Lemon

• Mandarin

• Oranges

• Cantaloupe

• Honeydew melon

• Navel oranges

• Papaya

• Pineapple

• Raspberries

• Rhubarb

• Starfruit

Grains 

Gluten-containing foods like whole grain bread and white bread are generally avoided when following a low FODMAP diet because gluten and FODMAPs tend to coexist in grain and cereal foods. However, there are some low FODMAP alternative breads that can be enjoyed like spelt sourdough bread, or oat sourdough bread, and some types of gluten-free bread. 

• Quinoa

• Corn tortillas

• Buckwheat 

• Quinoa flakes 

• Rice

• Rice noodles

• Soba noodles

• Oats 

• Polenta

• Millet

• Rice crackers 

• Rice cakes

• Gluten-free pasta or quinoa pasta

• Teff flour, corn flour, rice flour

What other goodies can you indulge in on a vegan low FODMAP diet?

Snacks like dark chocolate, corn chips, and popcorn are all foods that you can eat on a low FODMAP diet. Dairy milk alternatives, like almond milk and soy milk made from soy protein (not whole soybeans) are also allowed though it is close to impossible to find a low FODMAP soy milk in the USA (let us know if you found one!). All dietary oils, including avocado oil and olive oil are well-tolerated on a low FODMAP diet, as these products are primarily composed of fats. 

Note that certain sweeteners contain FODMAPs, especially high fructose corn syrup, which can be found in a number of ultra-processed foods. Try to refrain from anything containing agave, jam, and anything that is sweetened with an ingredient ending in “ol”, such as mannitol. Below is a list of sweeteners you can still use:

• Stevia

• Brown sugar

• Raw sugar

• Maple syrup

• Rice malt syrup

• Marmalade 

A vegan  low FODMAP diet is designed to limit specific foods for a short period of time in order to alleviate GI symptoms. Although certain foods are limited, achieving your daily vitamin, mineral, and protein needs is 100% possible (and can be a breeze when you have a registered dietitian guiding you along the way)! What is especially cool about a vegan low FODMAP diet is that you are still getting plenty of fiber, which is crucial to a healthy gut microbiome. Note that B12 is a vitamin that is crucial to a vegan diet no matter what type of diet you are following, and additional supplementation may be recommended by your RD based on your own individual dietary needs.

Sample One Day Meal Plan 

So, we’ve gone through a long list of foods that can still be enjoyed. What about prepping meals for the week? There are some many different ways you can bring different foods together to make wholesome, nutritious meals while following a low FODMAP vegan diet. Below you will find a sample one day meal plan tailored specifically for someone who is following a low FODMAP vegan diet.

Breakfast

Gluten-Free (Low FODMAP approved) toast with curried scrambled tofu, tomatoes, spinach, and olive oil 

1 orange 

1 cup of coffee or 1 cup of matcha tea

Lunch 

Miso soba noodle soup with roasted tofu, cucumber, sesame seeds, broccoli, red cabbage, scallion, shredded carrots, and bok choy and a side of white rice 

Afternoon Snack

“Cheesy” Kale chips made with nutritional yeast

Dinner

Collards, potato, carrot, and quinoa veggie soup

Dessert

Dark chocolate

Brazil nuts

1 cup of fresh or frozen raspberries 

Bottom Line

The low FODMAP diet may seem a little overwhelming if you focus primarily on what you can’t eat. Focusing on what you can enjoy will make the transition to this short-term diet all the better. Remember that working with an experienced health professional team is the best way to achieve results that will last long-term. I hope this post has helped you understand that eating a FODMAP-friendly diet is 100% possible on a vegan diet. The last post in this three-part series will dive into the role of probiotics in the low FODMAP diet, alternative therapeutic options for if the diet fails, and our favorite resources and recommendations for anyone who decides to work with a registered dietitian on their journey toward symptom relief.  Till next time!

Low FODMAP on a vegan diet (part 1)

Written By Krystal Karalli, PNW Intern, Summer 2021

If you are someone interested in nutrition, you know that there are numerous diets out there. While it seems that most are created to achieve a difference in body weight composition, there are some that have been specifically designed to improve digestion and overall health. It is important that we are well informed when it comes to the diets we choose to implement, as some are made to be followed with the guidance of a nutrition or medical professional to achieve successful results that last. 

In this post, we will be diving into a science-backed diet called the Low FODMAP Diet. This odd sounding name is actually an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, essentially a group of fermentable carbohydrates. This diet was mentioned briefly in this post, but I think this specific topic needs its own series in order for vegans who are struggling with digestive issues to get a good understanding of how this diet works. In this first part (of 3), you’ll learn the basic overview of the diet including its history, some important definitions, and where certain FODMAPs can be found. Alright, let’s dive in!

Who is a low FODMAP diet for?

Before we unpack what exactly a low FODMAP diet is, let’s first clarify who exactly the diet is for. As stated above, certain diets are specifically designed to improve health and digestion, and this is definitely one of them. A low FODMAP diet is typically recommended by a medical doctor (normally a gastroenterologist) or a registered dietitian nutritionist for those suffering from irritable bowel syndrome (IBS). 

IBS is a functional bowel disorder diagnosed as a result of chronic GI symptoms including lower abdominal pain, diarrhea or constipation (or a combination of both), bloating, and excessive gas. These symptoms may be triggered when eating certain types of carbohydrates in foods. Unfortunately, IBS is a relatively common condition, as it affects between 1 in 7 people globally. Nonetheless, it often goes undiagnosed, meaning, if someone were to try a vegan diet (a diet that is relatively high in carbohydrates) without knowing that they have this underlying cause of GI distress, they may experience a lot of discomfort. 

Although the low FODMAP diet is often followed by people with IBS, it has potential use in those who suffer from symptoms that arise from other digestive disorders such as inflammatory bowel disease (IBD) and SIBO.

A little history 

It's been known for quite some time that certain foods can trigger GI symptoms such as dairy, grains, beans, and cruciferous vegetables. In the last five years, research has shown us the link between certain components found within these foods and the nagging GI symptoms that arise in those who have a hard time digesting them. In 2006, a study was conducted on sixty-two patients with IBS and fructose-malabsorption. The researchers provided a diet that involved restriction of fructan and fructose (two components of foods we will talk more about soon) intake. 

The study was successful in that it helped relieve gut symptoms in a whopping 76% of the patients studied. There were other food restriction studies conducted that offered short term relief for patients but once researchers took a step back and looked at the bigger picture, they saw that many of the food components studied all had similar characteristics and caused the same effects - they were all short-chain carbohydrates that were slowly absorbed or indigestible. Not much later, researchers at Monash University’s department of gastroenterology decided to create a diet that involved broad restriction of these food components. The Monash Group even came up with the term FODMAP. After its creation, the low FODMAP diet underwent lots of testing in order to validate its feasibility and effectiveness. Today, it is used worldwide, with research showing that it reduces symptoms in up to 86% of people with IBS.

How Do FODMAPs cause GI stress?

Before we dive into exactly how FODMAPs cause GI stress, we need to get a little nerdy and break down the molecular structure of carbohydrates first. In a nutshell, carbohydrates are chains of sugar molecules. They can either be just one unit of sugar AKA monosaccharides, two units of sugar, also known as disaccharides, or they can be three to ten units long, in which case they are called oligosaccharides. Interestingly, there are also sugar alcohols, also known as polyols, that are naturally found in nature but can be isolated and used as an additive sweetener such as  sorbitol and mannitol. Monosaccharides, disaccharides, oligosaccharides and polyols are all considered to be short-chain carbohydrates. 

When carbohydrates are consumed, they are usually broken down and absorbed in the small intestine. However, FODMAPS are a group of short-chain carbohydrates (oligosaccharides, disaccharides, monosaccharides, and polyols) that are either poorly digested or completely indigestible by humans. This causes water to be dragged into the small intestine, allowing the carbohydrates to travel to the large intestine. When bacteria in the large intestine get access to FODMAPS, they rapidly ferment them (or break them down) which produces gas as a result. Both the excess gas production and water retention cause the intestines to expand. The highly connected nerves around the intestines then send signals to the brain. For an unknown reason, people with IBS have very sensitive intestines so these signals contribute to the pain they experience. 

Where Are FODMAPS Found?

FODMAPs can be found in a wide range of foods, including fruits, vegetables, grains, nuts, seeds, dairy products, and processed foods and drinks. These foods contain a variety of monosaccharides, disaccharides, oligosaccharides, and polyols. To help you get a better understanding of the different types of FODMAPS, here’s a breakdown with examples of foods that contain them:

Oligosaccharides

There are two different types of oligosaccharides: fructans and galactans. Fructans can be found in a wide variety of different foods. Some examples include grapefruit, dried figs, dates, onion, garlic, leeks, wheat and rye-based grain products, pasta, wheat-based couscous, and gnocchi. Galactans are found mostly in beans, cashews, pistachios, and bitter melon. 

Disaccharides

The most commonly known disaccharide is lactose, the carbohydrate found in cow's milk. Milk, yogurt, soft cheeses, ice cream, and puddings made from cow's milk are all examples of foods that contain lactose. In good news, vegans already do a good job at avoiding these foods though other vegetarians and plant-based eaters may still include these high FODMAP foods.

Monosaccharides: 

The monosaccharide that is specifically considered high FODMAP is fructose. Some examples of higher fructose-containing foods that typically cause GI distress in those with IBS include high fructose corn syrup (HFCS), agave nectar, apples, watermelon, pears, mangos, fresh figs, artichokes, asparagus, sugar snap peas, and fruit juice.

Polyols 

Lastly, as previously mentioned, polyols are sugar alcohols that are naturally found in fruit and some vegetables. Mannitol and sorbitol are usually the sugar alcohols of concern when it comes to the FODMAP diet as they are usually both poorly absorbed by the small intestine. Sorbitol-containing foods include apples, pears, avocado, plums, watermelon, fresh coconut, coconut milk, sugar-free candy, and sugar-free confectionery. Sources of mannitol include mushrooms, cauliflower, celery, sweet potato, and snow peas.

Do all low FODMAP foods cause GI distress for IBS patients?

Although the foods listed above may cause GI upset in those suffering from IBS, note that not all of these foods are triggering for everyone. Every case of IBS is unique to the individual, which means that every person with IBS may experience unique symptoms when consuming different FODMAPs. Some individuals may actually be able to tolerate foods that are recommended to avoid during the low FODMAP diet, and some may find that some low FODMAP foods cause GI distress. Keep in mind that individual tolerance varies, which makes a stronger case for why working with a registered dietitian who has experience working with individuals who have IBS will produce desirable results.

Bottom Line

Now you have a general understanding of what the low FODMAP diet is, who it's for and where certain FODMAPs can be found. Important points to remember are first, the low FODMAP diet is typically prescribed by a registered dietitian or gastroenterologist and involves restricting certain carbohydrate-containing foods for a short period of time (more on this in our second post). Take note that best results are usually seen when the diet is guided by a health professional.

Second, the low FODMAP diet was not designed for weight loss and should not be used for weight loss purposes. Third, although I mentioned some examples of FODMAP-containing foods, keep in mind that not all foods containing FODMAPs were listed above. In the next few posts for this series, we will dive more into the details of the different phases of the FODMAP diet, foods that can be enjoyed while following a vegan low FODMAP diet, and much more so, stay tuned!

ALL ABOUT NUTRITIONAL YEAST

Written By Melissa Avalos, PNW Intern, Summer 2021

Have you ever heard of nutritional yeast (or “nooch”, as some people call it)? It is an inactive form of yeast and being that yeast is a part of the fungi family and all, the natural cheesy umami flavor that comes with it is 100% vegan. It is a wonderful addition to snacks and meals, packing a flavor punch and nutritional benefits. Here’s more information on the nutritional benefits of it as well as the best ways to use it in a plant-based diet.

The Nutrition Behind Nutritional Yeast

Nutritional yeast really lives up to its name. It is packed with B vitamins (including B12), protein, and our favorite,  fiber! Nutritional yeast is also low in fat, with 0 grams per serving (2 tablespoons).  Yeast naturally contains B vitamins, but nutritional yeast is fortified with vitamin B12 since it can not produce it on its own. 

So far we’ve got a good source of vitamin B12, a great source of plant based protein, and a naturally delicious cheesy flavor. This is basically vegan heaven. The fiber is great for promoting gut health, oh and bonus : nutritional yeast is also a low FODMAP food (which is great for those that struggle with IBS and other digestive issues)!! 

Vitamin B12

Vitamin B12 is a very important and complex nutrient. It has many important roles in our bodies. One of the main roles of vitamin B-12 is acting as a cofactor in the metabolism of folate, also known as vitamin B-9. This is essential for cellular functions like DNA synthesis, healthy red blood cell formation, and the development of a healthy central nervous system. A deficiency in vitamin B-12 can lead to pernicious anemia which can present with symptoms such as fatigue, dizziness, shortness of breath, irregular heart beats and overall can be very dangerous if not treated.  

Vitamin B-12 is naturally found in food sources derived from animals like meat, eggs, and dairy. Since vegans do not consume animal products it’s important to supplement vitamin B-12 and enjoy foods fortified with it. Most plant milks are fortified with vitamin B-12 along with cereals, tempeh, vegan meats, and of course nutritional yeast!  

Nooch is a great boost for your vitamin B-12 intake! Even though it contains a good amount of B-12 it’s still important to take a supplement because vitamin B-12 can be a little tricky when it comes to digestion and absorption in our bodies. 

Can Nutritional Yeast Cause Digestive Issues?

There have been rumors about nutritional yeast possibly causing digestive problems.

Nutritional yeast is a good source of fiber. When fiber is introduced to your body in large amounts while it’s not something you’re used to, it may cause some gastrointestinal discomfort like bloating, gas, and cramps.  There are also individuals (although rare) who are intolerant or sensitive to yeast. 

Most people won’t have an issue with nutritional yeast. If you are new to nutritional yeast, just as you should with other high fiber foods you’re not used to eating, introduce it slowly and in small amounts and always remember to increase your water intake. 

Storing Nutritional Yeast

Nutritional yeast is best stored in an airtight container in a cool dark place like your kitchen cabinet or cupboard.  Nooch does not need to be stored in the refrigerator after opening, but you can if you’d like and it can extend the shelf life, which when stored properly is up to two years. `

Nutritional Yeast Uses and Recipes

Have I mentioned that nutritional yeast tastes good on basically everything? 

It can be used in so many different ways!

• Sauces

• Pasta

• Popcorn 

• Soups

• Vegan cheeses or cheesy sauces  (homemade) 

• Savory snacks 

Here are some great recipes that use nutritional yeast:

Vegan Parmesan Cheese

Vegan Mac and Cheese

Vegan Cheesy Popcorn

Cashew Cheese

Vegan Broccoli and Cheese soup

Bottom Line

Nutritional yeast is a really great versatile food. It’s such a great addition to vegan recipes and can be added to a variety of snacks and meals while providing a delicious umami flavor! Storing it is a breeze and it’s a definite win in the fiber, protein, and vitamin B12 department.  Remember that supplementing with vitamin B-12 is still important even if you put nooch on everything (which we vegans do haha). Keep in mind that this is a fiber containing food and to introduce it in small amounts if your diet is not regularly high in fiber. Check out the recipes shared above and enjoy! 

What’s your favorite way to use nutritional yeast? 

Ice Cream or Nice Cream?

Written By Melissa Avalos, PNW Intern, Summer 2021

It’s officially summer! That means it’s time for some refreshing, cold snacks to get us through these hot months. Ice cream is a definite favorite during this season and the good news is that vegan options are available at most grocery stores, and in so many different flavors!  In efforts to make healthy habits within your diet, allowing yourself time to freely enjoy your favorite snacks & desserts is important.  It’s also important to note that not all vegan ice creams have the best ingredients and can be high in saturated fat and sugar. As an alternative to purchasing store bought options, there are some really fun and delicious recipes for homemade vegan ice cream (AKA nice cream) & other fun frozen desserts. Read on for comparisons of different ice creams and for our favorite frozen treat recipes! 

Vegan Ice cream VS. Dairy Ice Cream 

One of the many perks of plant-based ice creams is that in comparison to dairy, they can be lower in overall fat and saturated fat. However, it’s very easy to make the automatic assumption that just because something is vegan, it’s healthy which is not true. Depending on the main base of the vegan ice cream, e.g. coconut oil, it can also be high in saturated fat. Diets high in saturated fat are correlated with heart disease, diabetes, stroke, & high cholesterol, so it’s important to be aware of how much you are consuming in your diet. Furthermore, most of us could stand to lower the added sugars in our daily lives. Again, just because it’s vegan or plant-based, does not mean that it doesn’t have a ton of added sugar too. 

Here’s a comparison of 2 different plant based ice creams & 2 dairy ice creams: 

In the comparison above you can see that traditional dairy ice cream tends to be higher in overall fat & saturated fat. Furthermore, the coconut milk vegan option has more than twice the saturated fat than the cashew milk option, while the homemade Nice cream basically has none. It’s also important to note that, aside the homemade option, vegan ice cream is not significantly lower in added sugars than its dairy counterpart.

Plant-Based Ice Creams 

Ice cream is a staple dessert for a lot of us, especially during the summertime. Being vegan is easier than ever in 2021 with multiple options available throughout different grocery stores.  Even big brands like Haagen-Dazs and Ben & Jerrys have released dairy free options. Some of the most popular vegan brands carrying vegan ice cream are, So delicious, Oatly, & Nadamoo. There’s a large variety of flavors and ice cream bases like oatmilk, coconut milk, soy milk, and cashew milk. 

In the table below is a comparison of fat content among the 4 most common plant based ice cream bases. So delicious was used for each plant milk category. 

The highest in overall and saturated fat content are the coconut milk and oat milk based ice creams. The oat milk option is made with oat milk and coconut oil; both coconut milk and oil  are primarily made up of saturated fats. Most oat milk based ice creams and some cashew milk ice creams will have coconut oil listed as a part of the main ingredients. Although coconut oil provides a wonderful creamy texture, it's not the best for our health.  Soy milk ice cream has the lowest fat content out of all 4 bases. Since there isn’t much fat in the soymilk base, a variety of gums are added to it for a creamy consistency.  

Home-Made Vegan Frozen Desserts 

Store bought plant-based ice creams are a wonderful option for a great dessert with loads  of creamy flavor, although some can be a little pricey and high in fat. As a healthy and fun alternative, try your hand at some homemade recipes.

Have you heard the term “nice cream” before? This is referring to homemade vegan ice cream, usually prepared from a base of frozen bananas, avocados, or different fruits combined with your favorite flavors. Nice cream is one of my favorite ways to enjoy ice cream because it is so refreshing, versatile, affordable, and a great way to get a serving or two of fruit. It’s naturally lower in fat & sugar in comparison to store bought vegan ice creams. It can also be really fun because you get to play around with different flavors!

Here are some simple Nice Cream recipes you can make: 

Peanut butter Nice cream:

Blend all of these ingredients together until smooth & creamy. Just a heads up, the blender might need some breaks & stirring in between. 

• 1 large frozen ripe banana

• 1.5 tablespoons of peanut butter

• ¼  teaspoon of vanilla extract

• A splash of plant milk of your choice

• 1 tablespoon of maple syrup (optional if you like it on the sweeter side) 

Top with a few vegan chocolate chips for more fun!! 

Mango Nice Cream:

Mango has a very creamy texture when blended frozen similar to banana. 

So this one’s pretty easy, just blend until creamy. 

• 1 cup of frozen mango chunks 

• Splash of water or plant milk of your choice

Top with crumbled pistachios or some hemp seeds for that crunch factor 

Be very careful with the amount of water or plant milk you add, it can turn into a smoothie very quickly.

The Minimalist baker has a really great recipe for nice cream & shows how to add different flavors and toppings to modify the base of the nice cream. 

Nice cream isn’t the only way to stay refreshed during the summer months! Smoothies, popsicles, and agua fresca are other fun and healthy options for the summer.

Smoothies are creamy, refreshing, and full of flavor. They are also a great way to incorporate more fruits and veggies. Definitely one of my favorites for the summer months!

Here are a few fun dessert-y smoothie recipes to try out this summer:

Chocolate peanut butter banana shake  

Summer in a cup smoothie

Creamy Carrot Cake Smoothie

Aguas fresca is a traditional Mexican summer drink that is usually made by combining fruit, water, a little lime juice, and some sort of sweetener. It translates to “fresh water”, so you already know it’s refreshing. Since agua fresca is blended the fiber is not separated from the liquid like juice, so you are able to enjoy it with all the benefits of fiber!

Here are some different aguas frescas to try out:

Watermelon Agua Fresca

White Cucumber Agua Fresca

Horchata Agua Fresca (this is on the sweeter side)

How to make aguas frescas

It’s not summer without popsicles, am I right? Check out these fun & tasty recipes:

Mango Lassi Popsicles 

Banoffee Pops (side note: we don’t recommend adding the protein powder - here’s why.)

Almond Butter Banana Popsicles 

Bottom Line

I think we can all agree that ice cream is amazing, delicious, and necessary for summer! Store-bought plant based ice creams are tasty and convenient, not to mention they can really hit the spot for that specific craving! Just remember to keep an eye out for the overall  & saturated fat content, especially those that contain coconut oil and/or coconut milk. Sometimes it’s better to put something together at home. If you feel like having something sweet and refreshing but don’t feel like having ice cream, you can try any of the different recipes for nice cream, agua fresca, and smoothies listed above. They are all refreshing, affordable, & healthy options on a hot summer day!

What’ll it be for you this summer? 

DO VEGANS NEED PROTEIN POWDER?

Written By Melissa Avalos, PNW Intern, Summer 2021

Protein powders have been on the rise for quite some time now. When thinking of protein, many instantly think “the more the better”, but that isn’t always the case. Anything in excess can be harmful to our bodies, protein included. I’m sure many of us at the start of a new exercise regimen believe we need to start incorporating a protein powder daily or have that one friend who swears by it. Many people also believe you need it to meet your general protein needs on a vegan diet. Join along while we discuss the ins and outs of protein powders and whether or not you really need one.

The Role of Protein in our Bodies

Protein is one of the essential macronutrients our bodies require for multiple bodily functions. Protein is made from amino acids, which are often referred to as the ‘building blocks’ of protein. I’ll try not to bore you with too much science, but protein plays a bigger role than just building muscle. It’s also involved in cell metabolism, body fluid balance, acid-base balance in the blood, synthesis of hormones, our immune system, and more. Ideally, protein should be 10-25% of our total daily caloric intake. The recommended daily allowance (RDA) for protein is 0.8g/kg. If someone weighs 130lbs (59kg),  47g of protein would be the appropriate amount. Probably a lot less than you thought, right?

Protein needs increase during certain points in our life such as during pregnancy,and certain disease states. Highly trained athletes will often need a higher amount of protein of 1.0g/kg or more depending on the level of activity. For an average person though, this is beyond their needs.

Fun fact about our bodies, anything we consume in excess is essentially stored as energy or fat. Therefore, if you’re consuming more of a macronutrient (i.e. carbs, protein and fat) than your body requires, it will be stored to later be utilized as energy. In relation to protein, if an excessive amount is consumed frequently there is concern that it can put too much stress on our kidneys due to the excessive excretion of urea through urine (more science), and this may also have an effect on hydration levels.

Keep in mind, proteins are used most efficiently within our bodies when we consume enough carbohydrates and fat. The macronutrients we consume all have a purpose and work together within our metabolism. If you are increasing your protein and in return reducing or limiting the amount of carbohydrates and fat, your body will break down the protein and your cells will use this energy. Therefore, preventing it from further building body proteins.

Is Protein Powder Necessary?

Let’s lay out the good, the bad, and the ugly.

Is protein powder a necessary component of a healthy diet? The short answer: no, protein powder is not necessary in a healthy diet. 

It is possible to reach your body's daily requirement for protein without the supplementation of a protein powder. Yes, even when following a plant based diet (more on this below). 

The protein supplementation market is worth 18.91 billion dollars. These products are marketed as part of a health conscious movement and are often advertised as a meal replacement, a means to weight loss, and a huge convenience, so it's got a lot of fuel behind it. 

This doesn’t mean protein powders are all bad! Protein powders are convenient and useful especially when you are in a situation where you find yourself falling short on your protein intake, which is rare but not impossible.

Being that protein powders are a highly processed food, there are additives and preservatives that are not essential to our health that we should look out for, and some powders can lead to digestive issues. Not to mention, protein powders can be pretty pricey. The key is ensuring you purchase the right one. Quality of the protein consumed is more important than the quantity. 

Protein Powders + Digestive Issues

If you are considering protein powder, it’s important to note that they can, and often do, lead to digestive issues. These include: 

• Bloating

• Indigestion

• Discomfort

• Diarrhea 

This can be due to the additives and fillers some protein powders contain. The protein is also isolated and is not as easily digestible in this form, although some powders will contain digestive enzymes to ease the digestive process (more on this below). For some, a heaping scoop of pea protein powder, for example, along with it’s high fiber content, can lead to uncomfortable bloating and/or constipation. 

If you’ve recently started a protein powder and notice that you are having any of these digestive issues, check out the powder’s ingredients and remove it from your diet for a few days. If your symptoms improve, it’s definitely time for either eliminating the protein powder all together or finding a different kind. 

Best Ways to Increase Protein without Powders

Now, let's talk about some easy and efficient ways to increase protein in our everyday meals without the use of a powder! 

Seeds & nuts / nut butters - These little guys can be overlooked but definitely pack a punch in the protein department. If you’re a morning smoothie kind of person or even enjoy a nice warm bowl of oatmeal, adding some ground flaxseed or chia seed to your breakfast is one way to boost your intake, not to mention a great source of omega 3’s. 2 tablespoons of one of these seeds provides about 4 grams of protein. Hemp seeds provide a bit more, around 6 grams of protein per 2 tablespoons. Nut butters like peanut butter have 8g of protein per serving and are a great addition to your snacks, especially when combined with fruits like strawberries or bananas. Check out this previous post on seeds for more info!

Beans & legumes - Let us welcome the kings and queens of plant-based proteins! Soybeans, lentils, chickpeas, black beans, red beans, peas, and split peas are a few in this family of many. One cup of beans contains a whopping 15 grams of protein!

Grains - Often considered as just a source of carbohydrates, most grains have a significant amount of protein per serving. Quinoa has 8 grams of protein per serving while a serving of whole wheat pasta contains 7.5 grams of protein, and 2 slices of whole wheat bread (depending on the type) can have up to 10 grams of protein. Let’s not forget about oats! Per 1 cup of oats (dry) there are 10 grams of protein. 

There is so much protein variety within a plant based diet!

Here’s an example of a day full of plant based meals containing adequate (or more) amounts of protein: 

Breakfast: 29.5g

Latte with Soy Milk: 7g 

Mushroom Tofu Scramble: 14g 

1 slice of whole wheat toast with 1 tablespoon of peanut butter: 8.5

Snack: 30g

Steamed Edamame, with everything but the bagel seasoning

Watermelon

Lunch: 25g

Miso baked tofu & brown rice

Asparagus

Dinner: 21g

Roasted veggie chickpea pasta 

Dessert: 15g

Chocolate chip cookie dough (made with chickpeas)

Total grams of protein: 120.5!!!

What to Look For in a Plant-Based Protein Powder 

Ok, so if you’re still not convinced that you don’t need protein powder, what can I say? I tried! Just kidding - I understand that sometimes and for some people, protein powder has a place in the diet so we don’t want to leave you hanging. 

If you are going to purchase a protein powder, here’s what you should look for to ensure that it’s good quality.

Aim for:

• 15–20 grams of protein per serving 

• Plant based protein powders that have a pea, hemp, rice, or organic soy base 

• Third party tested products

Watch out for:

• Artificial flavorings, usually can be identified easily. E.g “artificial vanilla flavor”

• Chemical additives/ contaminants 

  • The clean label project did a study on a variety of protein powders and their findings showed that a majority of the powders contained different heavy metals and even BPA (used to make plastic). These will not be labeled so check for 3rd party testing to avoid this. 

  • Silica and carrageenan are other additives to look out for. 

• Added sugars 

Here are just a few that check off all the boxes:

Garden of Life has a variety of protein powders; this one in particular has probiotics and enzymes to aid in digestion and support gut health. It contains 22 grams of protein per serving and holds multiple 3rd party certifications, including the National Science Foundation (NSF). 

Ora Organic carries a quality protein powder that contains 21 grams of protein and they are  transparent about their third party testing by displaying their report directly on the site with no digging needed. Also, digestive enzymes are also included for digestion. 

Naked Nutrition carries a vegan protein that only has 1 ingredient, peas. It contains a total of 15 grams per serving and is third party tested/ certified by Informed Sport.

Often you will find third party testing information on the site of the product you are looking to buy. If you can not find it through the product link itself, look at the FAQ section or through the sections of the site that go more into detail about the brand. A great resource is NSF - through this site you can find a variety of third party tested products. 

Bottom Line

Protein powders are convenient and useful in our everyday busy lives, but we shouldn’t depend on them as our primary source of protein or as a meal replacement. Are protein powders the absolute worst? No, but they are not necessary. Remember that reaching our daily protein requirement is possible through the foods consumed in our daily diet and that most of us need a lot less than we think. If you are looking to increase your protein, check out the foods mentioned or you can also check out the plant based protein powder suggestions listed.