Content

• Steps

Diets high in fiber are very healthy. Fiber helps you lower LDL (bad cholesterol) cholesterol, lose weight and prevent constipation. In addition, fiber also helps digest other foods and control blood sugar. However, all types of fiber, regardless of source, can cause bloating. The bacteria's ability to digest each type of fiber is extremely diverse, so each source of fiber typically produces a different amount of gas. Everyone responds differently to fiber, so be patient and try all fiber sources to see what type of fiber your body is suitable for, which can help prevent bloating or bloating.

Steps

Method 1 of 2: Adjusting the diet

1. 

   Understand the difference between soluble and insoluble fiber. Be aware of both soluble and insoluble fibers and foods containing these two types of fiber.
   • Soluble fiber dissolves in water and forms a gel-like substance that can lower cholesterol and blood sugar levels. Soluble fiber also slows digestion and is more likely to cause gas. This form of fiber is commonly found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Drinking plenty of water can help dissolve this form of fiber. In particular, you should drink plenty of water when taking a soluble fiber supplement.
   • Insoluble fiber is a form of fiber that is insoluble in water. Insoluble fiber enhances the functioning of the digestive tract, thereby speeding up digestion. When the rate of digestion is improved, the amount of gas will be reduced significantly more than when consuming soluble fiber. Insoluble fiber is found in wheat flour, wheat bran, nuts, green beans, and potatoes.

2. 

   
   
   Eat indigestible foods with insoluble fiber instead of indigestible foods containing soluble fiber. Eat both soluble and insoluble fiber to balance your fiber intake.Balanced consumption of 2 types of fiber helps to maintain health as well as provide enough fiber for the body. However, to reduce bloating, replace foods with soluble fiber with foods containing insoluble fiber.
   • For example, oat bran is a food rich in soluble fiber, while wheat bran is high in insoluble fiber. Therefore, eating whole grains or a wheat bran muffin will reduce bloating significantly more than eating oat bran cereal or muffin.

3. 

   
   
   Use dried beans instead of canned beans in your meals. Beans are the main cause of gas, but dried beans often cause less gas. Soaking dried beans overnight before eating helps reduce the effects of the beans on the digestive system.

4. 

   
   
   Avoid cauliflower, broccoli, and cabbage. These foods contain high amounts of fiber, which can cause bloating and gas. If possible, limit these foods to once a month or replace them with veggies that cause less gas.
   • Green leafy vegetables like spinach, collard greens and lettuce are high in insoluble fiber. So, eating these vegetables not only adds nutrients but also reduces bloating.
   • Avoid raw vegetables, as these are difficult to break down and cause gas. You should steam or cook vegetables before eating.

5. 

   Slowly add fiber to your diet. The bacteria in the stomach and small intestine take time to adjust to fiber consumption. Adding too much fiber too quickly can cause gas, bloating, cramps, and diarrhea. Increase your fiber intake by about 5 g per day over a period of 1-2 weeks to give your body time to adapt.
   • You may experience bloating and gas when you first start adding fiber. However, after a while, the body will adjust itself with the amount of fiber consumed and bloating and bloating will gradually decrease.
   • Note that you should drink plenty of water while increasing fiber supplements. Drink plenty of water each time you add fiber to your diet to prevent constipation.

6. 

   Adults should consume 20-35 g of fiber per day. Growing children, teenagers and adults should not consume more than 35 grams of fiber per day.
   • Young children often cannot eat enough calories to get the same amount of fiber as adults in their daily diet. Whole grains, fresh fruits, and green leafy vegetables can be offered to your child to gradually help establish their fiber intake.

7. 

   Drink water with every meal. Water helps to push fiber through the digestive system. In addition, drinking water also helps prevent fiber from hardening and obstructing the intestinal tract. If you lose water and build fiber in your body, you run the risk of constipation.
   • Coffee drinkers should also replenish water continuously. Caffeine is a diuretic and will cause frequent urination and dehydration. You should drink 2 cups of caffeinated water if you drink 1 cup of caffeinated water. Consuming too much caffeine and fiber can cause constipation and bloating.
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Method 2 of 2: Use professional products

1. 

   Use Beano. Beano is an over-the-counter (OTC) medicine that contains a natural enzyme that helps prevent bloating and bloating caused by fiber. Beano works to reduce the amount of gas formed by fiber, so it can reduce bloating after a meal.
   • According to many studies, Beano is shown to effectively reduce bloating and bloating caused by consuming too much fiber.

2. 

   Consult your doctor before taking a fiber supplement. Taking a fiber supplement like Metamucil or Konsyl every day helps maintain healthy fiber levels. However, you should prioritize dietary fiber for your body. You should consult your doctor before taking fiber supplements, especially if you are taking medications that may interact with these supplements.
   • Start small when using fiber supplements to give your body time to adapt and prevent bloating and bloating. You should drink plenty of water throughout the day.
   • Fiber supplements may decrease your body's ability to absorb certain medications, such as aspirin, Warfarin (Coumadin), and Carbamazepine (Carbatrol, Tegretol). In addition, these supplements also lower blood sugar. Your doctor may need to adjust medications or insulin levels for people with diabetes who need additional fiber.

3. 

   See your doctor if you have severe stomach pain, diarrhea, or blood in your stool. Bloating, belching, and bloating usually clears up or goes away on its own as the body adjusts to the fiber intake. However, you should see your doctor if your symptoms persist or have severe stomach pain, diarrhea, blood in your stool, unwanted weight loss, or chest pain.
   • The above symptoms may be signs of an underlying gastrointestinal or intestinal disease.
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