Editor’s note: We want to remind you that there’s no such thing as “normal.” Every body is different, so everybody’s Plant-Based Whole30® will be different. While the Plant-Based Whole30 symptoms listed below are quite common for those on the program, you’re the best person to figure out whether they’re “normal” for you—and maybe your doctor.
Learning your body’s reaction to the different types of foods you eat is an integral part of your Whole30® journey. A big reason you might be doing the program is to know yourself better, and discover what foods make you feel the best. During your Plant-Based Whole30, you may experience mild symptoms as your body adjusts to your change in diet.
Most of these Plant-Based Whole30 symptoms are completely normal and temporary. Still, it’s good to have an idea of what you might experience going into your program. (Note, if you experience any unusual, prolonged, or otherwise concerning symptoms during your Plant-Based Whole30, please contact your healthcare provider.)
What are the most common Plant-Based Whole30 symptoms?
When you change your eating habits, your body needs time to get used to the changes and adapt. The most common symptoms of transitioning to a plant-based diet are bloating, gas, increased bowel movements, and a disruption in hunger.
These symptoms may appear at various points during your Plant-Based Whole30, whether you’re on Day 6 or Day 26. Any of these issues doesn’t necessarily mean you should stop the program. Many quickly improve with time and by following the tips in this article. However, other symptoms most likely aren’t related to your Whole30. Knowing what may be normal and what is probably caused by other factors can help you determine how to proceed, and when it’s best to contact your healthcare provider.
Bloating and gas with the Plant-Based Whole30
Plant-based foods like fruits, vegetables, and legumes are rich in fiber. While fiber plays an important role in digestion and gut health, increasing your fiber intake too quickly can overwhelm the gastrointestinal (GI) tract. These higher fiber levels can lead to gas and bloating.
Transitioning to a plant-based diet changes the gut microbiota. Fiber feeds your good gut bacteria, which is great for long-term gut health. However, gas is a byproduct of this process. Over time, your gut bacteria will adapt, and bloating and gas should decrease.
To limit gas and bloating as much as possible, try a soft launch into eating plant-based foods to help your gut get used to eating more fiber. Another helpful tip is soaking and sprouting legumes before eating them, which makes them easier to digest. Finally, if you find beans and lentils are tough on your digestion, try adding other plant-based protein sources to your rotation, like soy, tofu, and compatible plant-based meat alternatives.
More regular bowel movements with the Plant-Based Whole30
Similarly to bloating and gas, a high-fiber diet promotes regular or more frequent bowel movements. Soluble fiber, mostly found in beans and fruits, absorbs water to form a gel-like substance, which helps soften stools. In contrast, insoluble fiber in vegetables adds bulk and helps speed up the transit time through the digestive tract.
If your diet was previously low in fiber, you may notice you go to the bathroom more frequently on your Plant-Based Whole30. Though this may require some adjustment, it can be a sign that your digestive system is working properly.
Eating more fiber can also change the consistency of your stools, which is normal. Eating too much fiber without enough water can lead to constipation or loose stools. Aim to drink at least 8-10 cups of water per day to allow the dietary fiber you’re eating to do its job.
Increased hunger (or lack of hunger) with the Plant-Based Whole30
Whole plant-based foods are fiber-rich and nutrient-dense, which makes them satiating. However, they’re also naturally lower in calories than the processed foods you may have been eating, which means you might need to make your meals bigger to ensure you’re eating enough. Those two things can feel in conflict during your Plant-Based Whole30!
If you’re always hungry, make sure you’re including enough protein and healthy fats in your meals. Add more protein in the form of minimally processed soy, beans, lentils, or plant-based meat alternatives, and increase satiety by adding more plant-based fats to your cooking and recipes. Also, know that cravings (for sweets, baked goods, chips, or other comfort foods) can often masquerade as hunger. Cravings are also common during your Plant-Based Whole30, especially in the first two weeks. Ensuring you’re eating enough will help keep cravings at bay. Using our other tools for craving management and mindset will be helpful, too.
If you’re never hungry, it’s possible you’re filling up on low-calorie bulky vegetables and not leaving enough room for carb-dense produce, protein, and fats. Leafy greens, broccoli, cauliflower, and asparagus are packed with nutrients, but can take up a lot of room in your stomach, leaving you feeling full longer. Try swapping some of those for carb-dense veggies like potatoes, winter squash, and beets. Or, replace some of your fiber-rich beans and lentils for a denser source of protein, like tofu or tempeh.
Increased hunger isn’t the only thing to pay attention to here. Not eating enough can cause headaches, brain fog, and low energy. Following the Plant-Based Meal Templates and using Plant-Based Whole30 recipes can help you craft meals that utilize plant proteins, carbohydrates, and vegetables to help you honor your hunger cues while eating enough to maintain energy, focus, and activity levels.
These symptoms are not normal during your Plant-Based Whole30
You may find yourself facing a virus or bacteria, environmental pollutants and allergens, food-borne illnesses, injuries, or stress during your Plant-Based Whole30. The following symptoms are almost always unrelated to your Plant-Based Whole30, and the result of other external factors:
- Rashes or hives
- Nausea or vomiting
- Severe abdominal pain
- Serious vertigo, dizziness, or fainting
- Sinus congestion, runny nose, or coughing
- Fever
Trust your instincts, and seek medical attention if something feels off or if you have concerns at any time during your Plant-Based Whole30. Additionally, don’t forget to schedule your annual check-up, including lab work, to maintain your overall health year after year.
A bump in the road
Knowing the most common symptoms during your Plant-Based Whole30 can save you some unproductive Googling. Understanding they are usually short-lived and can be managed with some helpful tips can help you stay the course during elimination. Wishing you happy days, delicious meals, and digestive ease during your Plant-Based Whole30!
For more information on the program, check out our Plant-Based FAQ. Also, subscribe to our Plant-Based Whole30 emails to receive recipes, tips, and more sent to your inbox each week.
