New vegans typically do experience with their stools, but diarrhea itself is not that common.
However, it does happen.
I’ll go over a few other potential causes of diarrhea in new vegans here.
Regardless, you should check with a doctor just to be on the safe side, and make sure that it’s not being caused by an underlying condition that isn’t related to being vegan.
1. Your Body Is Still Adjusting
When you introduce a new food to your diet, it can take your gut bacteria some time to adapt.
When you go vegan, especially if you go vegan cold turkey, you’re likely introducing several new foods.
It can take weeks for your gut to get up to speed and be able to break down certain foods efficiently.
One option that may offer some relief is to take a vegan probiotic.
2. You May Be Eating More FODMAPs
FODMAPs are a class of foods that certain people have issues digesting.
If you’re one such person, and eating a lot more FODMAPs after going vegan, it can give you diarrhea.
Again, a probiotic may help, but the better solution is to limit the foods you’re eating that are high in FODMAPs to see if it’s the issue.
3. You May Be Eating More Fat
Eating enough as a new vegan is one of the most common challenges.
Vegetables and legumes are filling, but not very calorie dense.
That’s why many new vegans turn to nuts, seeds, and oils to get in more calories.
But there’s one problem with that: too much fat can cause diarrhea and other stomach problems.
This should be obvious if it’s the issue. Simply limiting how much fat you eat should give you some relief.
4. Too Much or Too Little Fiber
Fiber is a tricky thing.
While there are occasions where you can get diarrhea if you don’t have enough fiber, the more common scenario for new vegans is that you’re eating way more fiber than you’re used to.
This is related to your gut bacteria as well, which hasn’t adapted to handle the extra fiber.
If you suspect that this is an issue, there are 2 things to do:
- Limit your fiber intake a bit
- Drink more water