Source
r/PlantBasedDiet•
dbercht

What are your protein sources? Beans make me bloated and gassy

Hey! I've been plant based for about 5 weeks now and have been feeling great. At first I entirely replaced my protein sources with either black beans or hummus but that made me bloated and very gassy. Add mushrooms to the mix and boy oh boy was that problematic. I exercise a fair amount so sometimes need an extra supplement of protein, or my plates just need some more protein to round out the macros.

I've recently started exploring soy (a fair amount of tempeh) as a protein source but wanted an arsenal of protein variety. What's everyone has been using as sources of protein??

Posted Jan 14, 2020, 2:29 AM UTC

417
cnumartyr•

If you recently picked it up the fiber can be a problem for you. I'd try to lower your bean intake to to a tablespoon or two at a time and see if you still get bloated. Increase it a tablespoon a day until you reach the point of bloating and dial it back. You aren't ever going to adjust to that fiber if you just avoid it.

With that said I use some Pea Protein Isolate on occasion, but not often. Seitan can be a good source, same with tofu and tempeh. Whole grains and nuts / seeds can also be a good option. Leafy greens are packed with it, but obvious not very calorically dense.

11
malalalaika•

I wouldn't use protein isolates, as they are highly processed (using powerful solvents and acids).

If you really feel you need a protein boost, try defatted, unroasted organic peanut flour (pumpkin and walnut are also an option).

This should be what is left of the seeds after mechanical (!) extraction of the oil.

3
dberchtOP•

This is really good advice! Thank you :)

2
dberchtOP•

I think i've always had a good intake of fiber, I might have just been overdoing the protein to compensate for the protein I would've gotten otherwise. Might have been a superfluous amount. Thank you for chiming in!

2
AbolishAddictionbean-keen•

It might also be time to reconsider your macro's. You might not need as much protein as you think you need. The book Proteinaholic might help you explain why on a plant-based diet you can get by with a little less protein, as long as you eat a varied enough selection of foods :)

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dberchtOP•

This is really good advice, I might actually need a whole lot less protein. I'm trying to dial it back without taking a hit on my energy levels and recovery. Thank you!

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malalalaika•

All whole foods have protein. Grains, potatoes, whole wheat pasta, broccoli... eat enough and you will get sufficient protein.

7
xEr0r•

Have you tried green peas?

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dberchtOP•

No, but seems like a popular option, will try!

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iLoveSevfor my health! :karma:•

Lentils.

4
anonb1234•

Tofu. Youtube has lots of good tips and recipes. Protein powder. Dont give up on beans forever.

3
alicemalice13•

You can try digestive enzymes to help out with your digestion problem. You can find them at your local health food store.

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dberchtOP•

Interesting, i'll dig into this more. Thank you!

2
shoddyrocks•

Oats, green peas and lentils!

(Tempeh is my bb though)

2
Yianna_F•

I like broccoli, spinach, mushrooms, cauliflower, quinoa, oats, green beans, chickpeas and lentils. I'm not a kale fun 🤷‍♀️😝

You can make so many dishes with them, including soups and salads for variety and they can also be combined.

Lentil soup, roast veggies, quinoa Greek salad, herbed mushrooms, lentil+beet+spinach salad, green beans+potatoes+in tomatoe and herbs marinade are some of the recipes you can try 😎

2
binned_alaska•

Gassiness will go down as your microbiome adjusts to you eating more beans. I used to get so bloated from just a few beans - these days I can eat a whole can and barely feel it at all.

Besides the fact that most people dramatically overestimate their protein needs, if you really want more I wouldn't just look for one special protein source, but choose everything on my plate based on its protein content. For example as far as green vegetables go, broccoli has a lot of protein. I mean, it's not "a protein" as such but since you need to eat vegetables, you might as well pick one that has a relatively high amount of protein. That sort of takes the pressure out of having to eat huge amounts of dedicated protein sources like beans or tofu.

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[deleted]•

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