10/01/2026
Here are a few gut-friendly vegan swaps that made a huge difference for me and might help you too.š
Of course, everyoneās gut is different, so take what serves you and leave the rest.š
š„¦Swap raw veggies for cooked veggies
Raw veggies can be really rough on a sensitive gut. Cooking helps break down fiber, making them easier to digest and less likely to cause bloating or cramping.
š±Swap high FODMAP veggies for low FODMAP options
Veggies like broccoli, cauliflower, and Brussels sprouts are healthy, but theyāre also high in fermentable carbs. Try swaps like zucchini, spinach, carrots, and bell peppers to reduce gas and bloating.
š„¤Swap carbonated drinks for non-carbonated options
Bubbles = gas. Enough said. Try still water with cucumber or lemon slices, herbal teas, or homemade electrolyte drinks instead.
š§
Swap garlic and onion for garlic-infused oil and chives
Garlic and onions are high in FODMAPs and major bloat triggers. Garlic-infused oil and chives give you that savory flavor without the digestive backlash.
šŖš¼Swap sucralose-sweetened protein powder for one with stevia
Artificial sweeteners like sucralose can disrupt gut bacteria and cause bloating. I personally use VEDGE NUTRITIONĀ® | FIND YOUR EDGE itās sweetened with stevia and third-party tested for pesticides, herbicides, and heavy metals. Safe and gentle on the gut.
Use code MsMeatless for a discount!
š«Swap beans and lentils for gut-friendly vegan proteins
Even soaked or sprouted, legumes can cause trouble for some guts. Try tofu, tempeh, TVP, or protein powder as easier-to-digest alternatives.
š¾Swap alcohol for mocktails or Delta-8 THC products
Alcohol is inflammatory and can disrupt gut lining and bacteria.
Gut healing takes time, and thereās no one-size-fits-all, but small, consistent swaps can lead to big results. If youāre struggling with Gl issues, donāt give up. You deserve to feel good in your body again.
Need help figuring out what works for your body? I offer 1-on-1 coaching for gut health, plant-based nutrition, and building a plan that works for your life. DM me or apply through the link in my bio. Your gut deserves support. So do you.
