As you likely recognize, fiber is an often overlooked and ever so essential element of a healthy human diet. A well planned vegan diet should include an abundance of dietary fiber from fruits, legumes, vegetables, whole grains and other plant sources. As you may have experienced, throwing all that fiber at your digestive system at once can result in gas, bloating, and digestive discomfort.

Generally I enjoy between 60 and 80 grams of fiber per day on a 2400 calorie diet and I do so with little or no digestive discomfort. The strategies I use to avoid digestive problems include:

• I consume the majority of my fiber in the first 2/3 of the day. Eating fiber dense foods while your digestive systems is operating at peak efficiency helps to keep an overload of undigested fiber from reaching your lower intestines. Also, physical movement, generally at its peak during the earlier to middle part of your day, helps to keep things moving efficiently in the digestive system.
• I do not consume any food prior to my morning workout. For a long time I have been practicing intermittent fasting with a 18/6 pattern. My first meal of the day is enjoyed at 11:00 AM, my last meal before 7:00 PM. I workout each morning at 7:45 and finish up around 9:00. That schedule assures that I have an empty stomach during the time during which I am placing the most stress on my body. That means I am not asking my digestive tract to work when it may be a low priority for my body's resources.
• When eating fiber late in the day I avoid beans and other notoriously “gassy” foods. As my body’s metabolism slows in the evening in preparation for the night’s rest it is less likely to effectively handle harder to process foods. The result may be increased discomfort and poor sleep quality
• I Drink plenty of water, but avoid liquids with meals. Water is essential for healthy digestion, however, consuming liquids with high fiber foods may dilute stomach acid and cause more undigested food to reach your lower digestive track.
• I Eat several small meals rather than fewer large meals. I spread my fiber consumption out in manageable amounts.
• Keep a nutrition journal and experiment with different foods and food combinations. Track what you eat and how your body reacts. For me, doing so has resulted in optimizing my nutrition and and allows me to feel my best day in and day out.

Though I did not practice it, I have read that building up to larger daily intakes of fiber slowly over time can prepare your digestive system to handle the higher amounts more efficiently.

Peace to You always.