I want to start eating more frequently plant-based foods, especially oats, lentils, chickpeas, etc. which are high on fiber. The thing is, I’m kinda hesitant to do so, because almost every time I eat them, soon enough I get the side effects for the rest of the day and the fact that I might spend a lot of time outside without going home doesn’t help me… (One solution would be to change some social norms around gas or feel less insecure… I try to help others who are in my place to feel comfortable, but I don’t know if others would do that for me🤷)
What could I do to help this situation? Is it possible for my body to digest it properly or will always cause extra gas?
Ideas I have read/thought so far (with some questions):
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Soaking them in water for 12+hours and throwing the water. How many nutriens do I lose that way? How does it work? (I read somewhere that it simply takes away some sugars which cause digestion issues.) Does it work for all grains and seeds?
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Putting them in a blender. That’s kinda my idea, but would essentially cutting them in a finer and liquid state make them easier to digest? (Probably won’t work at all for insoluble fiber though.)
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Boiling/heating them up. Does this work? Does it degrade any nutrients?
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Eating more. I’ve read that the gut adapts and digests them better over time. (Though I don’t know how much improvement I should notice.)
I’d just like to minimize-eliminate the side-effects without ruining their nutrients if possible :)
Edit: Thank you everyone for your help! I see the main point here is to just eat more of high fibre food. Thank you for your time!😊
People should be eating high fiber foods everyday, in significant quantities. You body does adapt. If even small quantities of these foods causes issues, then you can try increasing slowly and consistently, over say a month or two. Or you can try changing your diet quickly if you have time to deal with any potential side effects short term.
So, just make sure to cook the grains and legumes properly, don’t worry about how cooking degrades nutrients, and eat lots consistently. If one methods of cooking digests or tastes better for you, stick to that.
It’s like people who ask why exercise hurts after being sedentary for a long time. Just exercise more, and it won’t hurt.
While I’d prefer numbers, thank you for this comment, it’s encouraging😄
If I remember it, I might update you in a few months :)
But do pre-soak your legumes, particularly those heavy in lectins.
5 hours should be fine, but most convenient for me is usually overnight.