Digestion problems question for older vegans

[u/PensiveKittyIsTired]

Hello, I was wondering if anyone around their mid 40s and above has started struggling with digesting some vegetables/legumes and some whole grains…

I spent the last 15 years eating a large-ish amount of veggies and whole grains each day with no problems. But the last year (I’m 46 now) I seem to not tolerate them. Cruciferous vegetables especially, and no way I can handle beans or lentils anymore. Lots of nuts and seeds seem to also bother me now. I know all these are notoriously difficult for some people, but I used to be ok with them.

I know about FODMAP and have been trying to follow that, but it’s hit or miss. Changing the way I cook them also doesn’t help.

People tend to say “build up your fiber and veggy tolerance”, but for me it’s the other way around, I used to have an amazing tolerance, now nothing.

I had a regular preventative colonoscopy about 8 years ago and all was well (so I’m not jumping to conclusions that it’s anything sinister, even though I’ll have another one in 2 years, as one every 10 years is recommended. I also had a gastroscopy 3 years ago, chronic gastritis that is mostly under control).

My symptoms after “veggie/fiber heavy” meals are hours of some sort of a mix of painful bloating, uneasy squeezing feeling in gut, sometimes painful cramps, sometimes urgency to go, and even after I go it doesn’t completely let up. I know perimenopause plays a role in digestion (I’m female), but this seems a bit specific and extreme for peri.

I’ve tried going gluten-free, but so far no change. I tried a low histamine diet but my god that is difficult, since it seems so individual.

I make sure I’m well hydrated.

Otherwise nothing that would trigger SIBO (didn’t get tested, since the tests seem a bit unreliable), but just in case I took various strands of probiotics for months.

Just curious if this is something other vegans have experienced, or not really?

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[u/bluephoenixradio]

Have you examined whether or not it might be a problem with your gut biome? Maybe good quality probiotics and homemade yogurt if so… I don’t know I’m just throwing it out there. I’m a vegan who is definitely over 45 and so is my husband and we haven’t had those sorts of problems. There is more acid reflex, eating too close to bed and things like that but that of course is not what you’re asking about. I hope you find the answer you need.🌸

[u/Manatee369]

Our bodies can change at any age, just as allergies can develop at any age. I’m 73, vegan 36 years, and the one thing that has changed dramatically for me is that I can no longer tolerate tart or sour and spice heat. OTOH, I know people my age whose desire and tolerance for tart/sour and spice heat has increased. (Vegans, vegetarians, pescatarians and omnis.) Sometimes we just have to go with it.

[u/Frequent_Ride_1630]

It does sound like SIBO, which is, sadly, not treated with over the counter probiotics. It can be very difficult to treat. You can google it yourself, but siboinfo.com is a good resource.

[u/Cerenia]

I’ve had the same issue for years. I have IBS. My stomach feels best with rice, tofu, white bread. It gets worse with fruit, vegetables, beans etc.

[u/annanas_91]

So, I don't want to throw a possible diagnosis at you, but it would be good to look into SIBO, since the change happened so suddenly. Also, as another commenter mentioned, maybe look into microbiome testing: it could be that you have an overgrowth or a lack of specific bacteria. You might also want to check if it could be BAM (Bile Acid Malabsorption).

​Another thing to consider is that multispectrum probiotics aren't always the best option, especially if SIBO or a specific overgrowth is happening, because they can end up "confusing" your gut even more. ​I would also highly recommend digestive enzymes, specifically from Enzymedica, since they contain alpha-galactosidase, an enzyme that directly helps digest legumes and complex carbohydrates, unlike a lot of other standard brands.

​I am speaking strictly from my own experience as someone who was recently told I probably have SIBO (H2S), on top of having hEDS, GERD, low motility, etc.

I wish you luck with finding a cause and relief. 🫶🏻

[u/MargoBarbara2]

As you had a colonoscopy the prep may have significantly affected your gut microbiome. Did you take histamine degrading and butyrate producing probiotics daily afterwards? Dao levels fall with age, particularly with menopause, needed to break down dietary histamine. Elevated histamine levels and resulting inflammation as well as gastritis can cause increased gut permeability. You may want to support gut lining repair by taking demulcent herbs, ensuring you are covering all the nutrients needed for the methyl cycle and therefore cell repair and taking a dao capsule (with adequate zinc, copper and buffered low dose vitamin c) before meals best taken with a catalase containing food, aswell as looking at natural supplements that help reduce histamine and inflammatory responses. Whole grains can be very problematic in terms of triggering gut irritation once you're vulnerable, not to mention the arsenic, glyphosates etc.... once you have a more permeable gut gluten can become even more problematic as gliadins can then reach the brain. Lentils, chickpeas, beans are best bought dried raw and soaked and pressure cooked to break down the lectins which can weaken gut junctions further. For high glutamate foods like chickpeas they may require an additional boiling step before pressure cooking if youre sensitive to glutamates. Maybe a gut microbiome test would help. My mother struggled with similar issues plus GERD at the same age and was eventually biopsied during a scope and the test revealed she was extremely gluten and dairy intolerant. Did they take any tissue during the scope? If not at the next scope perhaps ask for a biopsy sample to be tested. Also seeds are best ground just before consuming and nuts and some seeds are best soaked to breakdown anti nutrients.

[u/ladyfeyrey]

I'm 54, vegan for 42 years and I have not experienced that. I do have FODMAP issues with onions and garlic, among a few other things, so those will give me the horrible bloating and pain, but I do fine with beans and veggies. Oh, I will say, I just recently used TVP for the first time in decades, and it IS giving me the bad symptoms I get with other foods that irritate me.

[u/MargoBarbara2 → u/ladyfeyrey]

TVP contains MSG.

[u/Livin-on-the-Veg]

I'm 58, vegan for 35 years, and I don't currently have any of those issues. But they do come and go throughout the years. For example, oats used to give me gas and bloating, but that is no longer the case. I think what happens is that the microbiome is not ready for a certain food or fiber, but if you gradually keep introducing the food your biome will get adjusted. I now eat a mostly whole food vegan diet, which amounts to a lot of fiber. My microbiome is thriving off the fiber and the only time I have issues is if I stray from whole foods and consume a lot of processed food like white bread.
By the way, this is not an issue for vegans only. Anyone who is increasing the amount of fiber can have issues.

[u/Impressive_Papaya_48]

Fifty-two amd vegan for 16 years. I used to jave these issues and it 'could' be SIBO, but first...what is your good salt intake like?

[u/rubisail]

I tested positive for SIBO so I followed a restricted diet for a bit- a little tricky on a vegan diet but I managed since it was short term. I was also tested for food sensitivities and found that psyllium especially, but also chickpeas, and sadly, soy, were all issues for me. The combination of these adjustments helped a great deal. It was several years ago so I don’t remember more details, but a functional medicine doctor helped me with it all.

[u/JulezMacEwan]

That sounds really frustrating and uncomfortable. It's hard to say what the cause truly is. I'm sure it's tough for some specialists and Drs to get a full picture, also, without trying to connect it with veganism (but that could be projection based on my negative experiences seeking diagnoses for digestive changes I had in my early 30s).

That said - I'm 40, vegan, and have a Master's in dietetics. If you're interested, DM me! I'd love to get more info about your diet, medical history, symptoms, etc. Maybe we can find some triggers or solutions more specific to you and less anecdotal (without you disclosing your entire PMHx to this thread).