Dealing with Stomach Discomfort during the Fasts
It’s that time of year again in the Orthodox Church, where we swap beef for beans, and cheese for nuts and seeds…and our bellies have something to say about it!
Such a sudden shift in the diet, as happens at the start of a 40 day fast like Lent or Advent, can be a bit of a shock to the digestive system. As a reminder, the Orthodox fast is essentially a vegan diet (abstaining from meat, fish, and dairy products). One of the most common side effects of a vegan or plant-based diet is bloating. It’s usually temporary, but unpleasant nonetheless. This discomfort can be a distraction, keeping us focused on our physical state, rather than on the things above. But there are some practices we can incorporate to help limit the discomfort coming from GI distress and bloating.
But first, what is bloating?
Bloating is an uncomfortable feeling or increased pressure in your abdomen. This may or may not be accompanied by some visible protrusion. Bloating can be a normal part of digestion, especially if you have just eaten a large meal (the food has to sit somewhere!)
However, if bloating is continuous (i.e. is not related to timing of meals), is accompanied by pain, or interferes with quality of life, then you may consider speaking with a healthcare professional.
What causes bloating and what can we do about it?
1. Increased fiber intake.
Now don’t get me wrong here. Fiber is not the enemy! Fiber is a type of carbohydrate that the body cannot digest. It acts like your body’s natural scrub brush, passing through your digestive tract, and carrying much of the unwanted stuff out with it. Eating foods high in fiber helps to keep us full, stabilize blood sugar, and improve digestion. It may also help lower cholesterol and reduce your risk of heart disease and some cancers.
Fiber is only found in plant foods, and most of us do not get enough fiber on a day to day basis. Our fasting efforts can actually help us get enough fiber in the diet, but it can take some time for our tummies to adjust. So we want to increase fiber intake gradually.
That can be a little tricky if the Orthodox fast is drastically different from how you might eat on a non-fasting day (it doesn’t have to be, though…more on that below).
Since we’ll be eating lots of fiber, it’s OK to choose some lower fiber options to help ease your GI system into the fast. You can try:
peeling and/or cooking fruits and vegetables
incorporating some lower fiber plant-based proteins such as tofu, soy milk, or protein powder (instead of legumes at each meal).
swap out some whole grains for more refined varieties such as white rice or white bread
2. Not drinking enough water.
Soluble fiber absorbs water during digestion. So that means, if we eat more fiber, we need more water! Getting enough water can help alleviate bloating and discomfort.
One way to estimate your fluid needs is to take half your body weight in lbs and aim for that number in fl oz.
3. Not preparing beans and legumes correctly
Beans are notorious for causing gas and bloating (remember those indigestible carbohydrates? They hang around and ferment in the intestines, especially when consumed in large amounts). But, you can help make them more digestible in how you prepare them.
If cooking beans from dry:
Soak in water overnight then discard water and rinse well before cooking (this releases some of the indigestible carbohydrates into the water)
Ensure beans are cooked thoroughly until soft
Try adding a bay leaf to your water while cooking to help tenderize the beans and aid in digestion
If using canned beans:
Drain liquid and rinse well until water runs through clear with no foam/bubbles
4. You’re eating a larger volume of food.
Generally speaking, plant foods are lower in calories than animal products, so if the aim of your meal is to feel as full as you normally do after a meal with animal products, you may be eating larger portions of fasting food.
So, if you find yourself bloated after eating large meals, there are a few things you can try:
Split up your food intake into smaller, more frequent mini meals. This gives your body a smaller load of food to deal with at once.
Cook your raw vegetables to reduce the volume.
Avoid drinking too much fluid with meals as this will only increase the total volume in your stomach at one time.
Add in more calorie-dense fasting foods such as nuts and seeds, avocado, olives, coconut, and olive oil (if including).
Remember, too, the fast of the Orthodox church is not only about abstaining from certain types of food, but also encourages limiting the amount. We seek moderation in our eating as a way to remember our total reliance on God. We seek to embrace the discomfort of mild hunger, and invite God into that discomfort. That’s where He wants to be!
Other things that may help decrease bloating:
Sitting down for your meal
Eating slowly
Chewing food well
These practices can also help us keep the spirit of the fast by fostering moderation, presence, and gratitude at mealtimes.
Consider how you eat on non-fasting days.
Also consider how your diet outside of a fasting period could impact your tolerance of a vegan diet for Lent and Advent. By adopting a more plant-forward eating approach throughout the year, like a Mediterranean Diet eating pattern, and by following the fasts on Wednesdays and Fridays throughout the year, the shift in the types of food consumed for a fasting period will feel less drastic. You don’t have to overhaul your whole diet, but work on making subtle shifts to the contents of your plate. Use meat as a condiment instead of the star of the show. Incorporate beans and legumes into dishes regularly. Aim to include a fruit or a vegetable with every meal. Go light on the cheese but be generous with the extra virgin olive oil. Just think…plants on the plate!
Pray.
And of course, we can pray about this, too! Head to my store to download a free printable of a prayer for relief from digestive complaints.
May the Lord “restore calmness to [your] exhausted flesh” and grant you good strength this Lent and beyond!
