Getting started in the vegan lifestyle? Learn how to prevent inflammation that your diet can cause

Starting a vegan diet means big changes... a change in habits, paradigms and even in your figure.

Also, it changes the way your body reacts to what you eat because it is not used to your new way of eating.

Some reactions are uncomfortable, such as gas and bloating, but they can be overcome in a few weeks if you are patient and informed.

What happens when I start a vegan diet?

Your food not only provides nutrients to your body, it also feeds the trillions of microorganisms that live in it.

Among them the microbiota, which are the set of bacteria that live in the human intestine.

Depending on the type of food you choose you get different results. For example:

• If you overindulge in processed foods, you are feeding microbes associated with obesity.

On the other hand, if you consume fiber through vegetables, seeds and grains, you benefit the bacteria that reduce overweight.

Why should you know this when starting a vegan eating style?

Because when you replace a diet for years in which you have included meat and dairy products with a plant-based one, your microbiota needs time to adapt to the large number of vegetables, fruits, seeds and cereals that you are going to start eating.

And since these types of foods also contain fiber and natural sugars that are difficult to digest, gas, bloating and stomach discomfort arise.

The adaptation lasts between 2 and 4 weeks. You will see how after a month, you feel better.

But while that happens, there are some actions that can help you alleviate the discomfort.

Actions you can take to reduce inflammation

Grab a pen and paper to write it all down!

✓ Drinking a glass of warm water and lemon juice in the morning helps reduce swelling.

✓ Ginger, parsley, mint, coriander and chamomile have calming and anti-inflammatory properties.

✓ Celery and cucumber reduce gas and inflammation because they have water and fiber. Also watermelon (or watermelon) because it has water, potassium and citrulline.

✓ Chia seeds contain fibers that promote light digestion and regular bowel movements.

✓ Drink plenty of water so that the fiber does its job more easily.

✓ Chew each bite well.

✓ Cooked plant foods fall better in the stomach than raw ones.

✓ Digestive enzymes can help you.

✓ Tryptophan helps you regulate sleep, appetite, mood and pain. Learn about tryptophan sources for vegans.

Remember that changing an eating habit takes time and effort.

But if you're convinced that you want to start a new, healthier lifestyle, don't be afraid to step out of your comfort zone.

I assure you that it will be worth making some sacrifices to obtain the final reward.