Vegan Gut Health Q&A: Why Your Plant-Based Diet Might Be Causing Bloating (and What to Do About It)
If you’re eating a colourful, plant-based diet but still battling bloating, cramping, or unpredictable digestion—you’re not alone. Many vegans and plant-based eaters experience gut discomfort despite doing “all the right things.” Below, I’ve answered the most common questions I hear as a naturopath specialising in vegan gut health and IBS/SIBO support.
Why am I bloated even though I eat a healthy vegan diet?
Bloating isn’t always about eating “bad” food. For many plant-based eaters, the issue is not the plants themselves but the gut’s ability to handle them. Common culprits include:
SIBO (Small Intestinal Bacterial Overgrowth) – Bacteria fermenting fibre in the wrong place.
Sudden fibre increase – Your gut microbiome needs time to adjust.
Low stomach acid or sluggish motility – Slows digestion and causes fermentation higher up in the gut.
Stress or nervous system dysregulation – Impacts vagal tone and gut function.
👉 Key takeaway: Your body isn’t broken and your diet isn’t the enemy. It’s about restoring balance, not restriction.
What is SIBO and why does it affect vegans?
SIBO stands for Small Intestinal Bacterial Overgrowth, where bacteria migrate from the large intestine into the small intestine. There, they ferment carbohydrates and fibres too early, causing gas, bloating, and discomfort.
Vegans, vegetarians and plant-based eaters may be more vulnerable because:
Rapid increase in fibre without microbial readiness.
Lack of bitter foods that stimulate digestion.
Stress from dietary restrictions and social pressure impacting motility.
👉 Learn more: Work with me on Vegan Gut Health.
Do I need to stop eating plants to fix my gut?
No. Restrictive or animal-based diets often provide temporary relief by starving bacteria of fibre, but they don’t treat the root cause. Long-term restriction can:
Reduce microbial diversity.
Lower short-chain fatty acid (butyrate) production.
Increase inflammation and nutrient deficiencies.
The goal isn’t to quit plants—it’s to rebalance your gut while maintaining a nutrient-rich, ethical diet.
How do I know if I have SIBO?
The gold standard is a breath test, which measures hydrogen and methane gases after drinking a sugar solution. A rise in these gases early in the test indicates fermentation in the small intestine. Work with a practitioner like myself who can interpret these tests properly and guide you through treatment.
What can I do to improve my digestion on a vegan diet?
Here are my top strategies as a plant-base naturopath and vegan nutritionist:
Transition fibre gradually – Introduce beans, lentils, and cruciferous veg slowly.
Support digestion with bitter foods – Rocket, dandelion greens, and radicchio.
Balance the nervous system – Daily breathwork, yoga, or somatic tools.
Use targeted antimicrobials (with guidance) – Pomegranate husk, allicin.
Choose probiotics wisely – Strains like Lactobacillus plantarum 299v and Saccharomyces boulardii.
Space meals 4–5 hours apart – Supports the migrating motor complex (MMC).
Move daily (gently) – Walking or yoga supports motility.
Can probiotics make SIBO worse?
Yes, some can. Multi-strain probiotics containing lactobacillus and bifidobacteria may worsen symptoms for some people with SIBO. Instead, opt for targeted strains proven to support gut balance without feeding the overgrowth. Always get professional guidance.
Why is gut health so important for overall wellbeing?
Your gut influences more than digestion—it impacts hormones, mood, immunity, and skin health. For vegans, a thriving gut is essential to absorb key nutrients like iron, zinc, and B12. When your digestion feels off, it affects everything from energy to mental clarity.
✅ Ready to Heal Your Gut Without Giving Up Plants?
You don’t have to choose between your ethics and your health. I help plant-based eaters restore gut balance, heal from IBS/SIBO, and enjoy food again—without unnecessary restriction.
👉 Book a Consultation
👉 Join My Vegan Gut Health Program
About Camilla Clare
I’m a qualified naturopath and nutritionist specialising in plant-based gut health, IBS, and SIBO recovery. As a long-term vegan, I understand the unique challenges of maintaining digestive health on a plant-based diet. My approach combines evidence-based nutrition with holistic care to help you heal your gut without compromising your ethics.