Consuming more plant-based foods, such as those found in a vegetarian or vegan diet, brings many health benefits. It also affects your bowel movements. Research shows that people who eat meat-free diets often have softer and more regular stools and go to the bathroom more frequently.

Softer stool consistency

Increasing fiber intake, found in fruits, vegetables, and whole grains, makes your stool softer. Fiber absorbs water in the intestines, increasing the volume of stool and making it more pliable, making it easier to pass through the digestive tract. A study from 2020 showed that 80% of people who switch to a high-fiber diet notice softer and more regular stools.

More frequent bowel movements

Fiber not only contributes to softer stool but also speeds up digestion. Since meat is low in fiber and high in protein and fat, it can slow down the digestive process. A study by the American Institute for Nutrition found that vegetarians, on average, have bowel movements 1.8 times a day compared to meat-eaters who have them only 1.1 times a day.

Less straining

Red meat and processed meats are often difficult to digest due to low fiber content. If you have experienced frequent straining on the toilet, you will likely notice significant relief after cutting out meat and increasing fiber intake. According to a study from Harvard University, 65% of people report easier bowel movements after transitioning to a plant-based diet.

Less oily stool

Oily or greasy stool (clinically known as steatorrhea) can result from a high-fat diet, especially of animal origin. When you remove meat from your diet and focus on a plant-based diet, this issue often diminishes. A study from 2018 showed that the occurrence of oily stool was 50% lower in people following a vegan diet.

Increased gas and bloating

When you increase fiber intake, fermentation in the colon increases, leading to more gas production. This is entirely normal and usually subsides within a few weeks as the body adjusts. A study from the University of California found that 70% of people experienced increased bloating after switching to a high-fiber diet, which then decreased after four weeks.

Less acid reflux

Consuming meat, especially fatty red meat, is associated with a higher likelihood of acid reflux. High saturated fat content can increase stomach acid production. People transitioning to a plant-based diet often notice a reduction in these symptoms.

Increased hunger

Since meat is rich in protein, it keeps you satisfied for longer. When switching to a plant-based diet, you may find yourself getting hungry more quickly. To avoid this, ensure an adequate intake of plant-based proteins such as legumes, tofu, and nuts.

How a meat-free diet affects bowel movements

The food you eat significantly influences your digestive habits. Transitioning to a vegetarian or vegan diet usually results in more regular and easier bowel movements. A study by the British Medical Association found that vegans, on average, have 25% more bowel movements than omnivores.

Tips for regulating digestion

• Go to the bathroom at the same time every day.
  
• Try to have a bowel movement 15–45 minutes after a meal.
  
• Avoid holding in stool, as it can lead to constipation.
  
• Drink at least 2–3 liters of water daily.
  
• Exercise regularly: at least 3-4 times a week.
  
• Consider having morning coffee, known to promote digestion.

Eliminating meat from your diet can bring numerous benefits to your digestive habits. Softer stool, more regular bowel movements, and fewer issues like bloating, acid reflux, and oily stool are just some of them. If you are considering a dietary change, gradually increase fiber intake and monitor how your body adapts. If issues persist, consult a doctor.