Maintaining a high fiber intake provides many benefits for the body. Fiber can help you lower LDL cholesterol, promote weight loss, and prevent constipation. Fiber also helps digest other foods and maintain correct blood sugar levels. Unfortunately, all fiber, regardless of source, can cause gas. Because bacteria have different abilities to digest different types of fiber, different fiber sources can produce different amounts of gas. Everyone's body responds to fiber differently, so be patient and try to try different fiber sources and find the one that works best for you, without causing excessive bloating or gas.
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Method 1 of 2: Adjusting Your Diet
Step 1. Understand the difference between soluble and insoluble fiber
It's important to understand both forms of fiber, and what foods contain soluble and insoluble fiber.
- Soluble fiber will dissolve in water to form a gel-like material, which can lower cholesterol and blood sugar levels. In addition, soluble fiber also slows down the digestive process and is more likely to cause gas. Soluble fiber is found in foods such as oat bran, barley, nuts, seeds, legumes, lentils, peas, and some fruits and vegetables. Drink more water to help absorb soluble fiber. This is also important if you are taking fiber supplements.
- Insoluble fiber will not dissolve in water. This type of fiber promotes movement in the digestive tract thereby speeding up the digestive process. As a result, less gas is produced than soluble fiber. Insoluble fiber is found in foods such as whole wheat flour, wheat bran, beans, chickpeas, and potatoes.
Step 2. Choose foods that contain a lot of soluble fiber instead of foods that contain a lot of insoluble fiber
It is important for you to balance fiber consumption, so you consume sources of insoluble fiber as well as soluble fiber. This step helps maintain good health and ensures you get enough fiber in your diet. But to reduce gas, try replacing certain foods that contain soluble fiber with foods that contain insoluble fiber.
For example, the largest content in oat bran is soluble fiber, while wheat bran contains more insoluble fiber. So, regular wheat bran cereals or bran muffins can cause less gas than oat bran cereals or oat bran muffins
Step 3. Use dried pods instead of canned pods in your diet
Legumes are known to be the biggest gas producing food, but dry legumes produce less gas, after eating. Soaking dried peas overnight before eating can reduce the impact of legumes on the digestive system.
Step 4. Avoid cauliflower, broccoli, and cabbage
Eating these foods is a good source of fiber, but can cause gas and bloating. If possible, limit the consumption of these foods to once a month, or replace these foods with other vegetables that produce less gas.
- Leafy greens such as spinach, collard greens, and lettuce are high in insoluble fiber, making them a good source of nutrients and causing less gas.
- Avoid raw vegetables as they are more difficult for the body to break down and can cause gas. Steam or cook vegetables before eating them.
Step 5. Add fiber to your diet slowly
The bacteria in your stomach and small intestine need time to keep up with your fiber consumption. Adding too much fiber too quickly can cause gas, bloating, cramping, and diarrhea. Increase your fiber intake by about 5 grams per day, over a 1-2 week period to allow your body to adjust.
- You may experience bloating and gas the first time you eat fiber. But over time, your body will adjust to the fiber and you'll notice less bloating and gas.
- Remember to increase fiber with water at the same time. Increase your water intake whenever you add the amount of fiber in your diet to prevent constipation.
Step 6. Consume 20 to 35 grams of fiber per day if you are an adult
The recommended fiber intake for older children, teens, and adults should not exceed 35 grams of fiber per day.
Younger children will not be able to consume enough calories to achieve this amount of fiber in their daily diet. But you should introduce whole grains, fresh fruit, and leafy greens into your child's diet so they can build a tolerance for fiber over time
Step 7. Drink water every time you eat
Water helps push fiber through the digestive system. Adequate water needs in the body also prevent fiber from becoming hard and blocking the intestines. Dehydration and a buildup of fiber in the body can lead to unpleasant times in the bathroom.
You also have to keep the water needs in the body fulfilled if you drink coffee throughout the day. Caffeine is a diuretic which draws fluids from the body and makes you urinate. For every cup of caffeinated drinks you consume, you should drink 2 cups of non-caffeinated fluids. Too much caffeine in the body, plus foods rich in fiber can cause constipation and gas
Method 2 of 2: Using Commercial Products
Step 1. Use a product like Beano
Beano is a medicine that contains natural enzymes to prevent bloating and gas due to fiber intake and is sold over the counter. Beano works by reducing the amount of gas released by the fiber you consume, lowering the amount of gas released after eating.
In several studies, Beano has been shown to be effective in relieving bloating and gas after consuming large amounts of fiber
Step 2. Talk to your doctor before taking fiber supplements
Daily use of a fiber supplement such as Metamucil or Konsyl can be a very effective way to maintain a healthy fiber intake. However, getting fiber through food remains the best option. You should consult with your doctor before adding fiber supplements to your daily diet, especially if you are taking other medications that may interact with these supplements.
- Start with a small amount of fiber supplement so your body has a chance to adjust and you won't be too bloated or gassy. Don't forget to drink plenty of water throughout the day.
- Fiber supplements can reduce the body's ability to absorb certain medications, such as aspirin, warfarin (Coumadin) and carbamazepine (Carbatrol, Tegretol). This supplement can also reduce blood sugar levels. If you have diabetes and want to take fiber supplements, your doctor may have to adjust your medications or insulin.
Step 3. See a doctor if you have severe stomach pain, diarrhea, or bloody stools
Bouts of excessive bloating, belching, and gas often go away on their own, or will lessen as your body adjusts to your fiber intake. but you should see a doctor if your symptoms do not improve or you have severe abdominal pain, diarrhea, bloody stools, unexpected weight loss, or chest pain.
