Vegan Nutrition with Brenda Davis

Brenda Davis is a registered dietitian in private practice. She is the past Chair of the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association. Brenda is co-author of the international best seller, Becoming Vegetarian, and highly acclaimed Becoming Vegan. Brenda is an internationally recognized speaker. She has worked as a public health nutritionist, a clinical nutrition specialist, nutrition consultant and academic nutrition instructor.

Question:

How come I have so much gas as a vegan and do you have any tips on dealing with it?

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Answer:

Gas production is a normal, healthy function of the intestines which appears to protect the colon against genetic damage leading to cancer. It dilutes carcinogens, stimulates benefical bacterial growth, favorable alters the gut pH, and improves the function of the epithelial cells of the colon.

Unfortunately, as weonderful as it may be for health, there is a point at which the negative consequences begin to outweigh any sort of benefits (especially where work and social life are concerned).

Therea rea two main causes of gas: fermentation of carbohydrates that reach the large intestine and swallowing of air. You can reduce teh amount of air you swallow by eating more slowly , avoiding carbonated beverages and beer, not chewing gum or sucking on candy, and if you wear dentures, making sure that they firt properly. As for reducing the fermentation of carbohydrates, there are a number of options.

Reduce the amount of undigested carbohydrates that reach the colon.
Use smaller portions of beans.
Use more tofu and textured soy protein.
Use lentils, split peas, or other small legumes rather than larger beans.
Reduce the oligosaccharide content of legumes before they are eaten (soak beans overnight).
Don't overeat.
Take an enzyme such as Bean-zyme.
Play detective with yourself, the culprit could be something you don't expect.
Improve your bacterial flora.

Reprinted with permission:
Two books by Registered Dietitians Becoming Vegan by Brenda Davis and Vesanto Melina, The Book Publishing Company, 2000, and Becoming Vegetarian by Vesanto Melina, Brenda Davis and Victoria Harrison, RD, The Book Publishing Company. 1995. http://www.nutrispeak.com

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