How to Reduce Fiber-Related Bloating

Video: BEST Foods to Help Constipation that Relieve Stomach Pain and Bloating

Content

Steps
Method 1 of 2: Adjusting your diet
Method 2 of 2: Consuming Professional Products
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A diet high in fiber has many benefits. Fiber helps control weight and cholesterol levels and prevents constipation. Fiber also improves digestion. However, fiber is a common cause of bloating, whatever form it enters your body. Since bacteria differ in their ability to digest different types of fiber, different sources of fiber can produce different amounts of gas. Everyone reacts to fiber differently, so be patient and try different sources of fiber, you will surely find one that works for you, and fiber will only benefit you, without bloating and gas formation.

Steps

Method 1 of 2: Adjusting your diet

1 Understand the difference between soluble and insoluble fiber. It is very important to know that there are two forms of fiber, and you should also know which foods contain soluble and which insoluble fiber.
- Soluble fiber dissolves in water to form a gel-like substance that lowers cholesterol and blood sugar levels. It also slows down digestion and is more likely to produce gas. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
- Insoluble fiber does not dissolve in water. It improves the movement of food through the digestive tract, and also speeds up digestion. As a result, less gas is produced from insoluble fiber than from soluble fiber. Insoluble fiber is found in foods such as wheat flour, wheat bran, nuts, green beans, and potatoes.
2 Replace foods rich in soluble fiber with foods rich in insoluble fiber. It's also important to balance your fiber intake and eat foods rich in both soluble and insoluble fiber. This will help keep you healthy and add fiber to your diet. To reduce gas production, replace some foods that contain soluble fiber with foods that contain insoluble fiber.
- For example, oat bran is made up mostly of soluble fiber, while wheat bran is made up of insoluble fiber. Therefore, wheat bran muffins and porridge will produce less gas than porridge or muffins or oat bran.
3 Eat dried beans instead of canned beans. Legumes are known to be the main cause of gas in the body, but dried beans are less of a problem. Soaking the beans overnight will reduce the negative effects on your digestive system.
4 Avoid cauliflower, cabbage, and broccoli. These foods are high in fiber but can cause bloating and gas. Reduce these foods to 1 time per month, or replace them with other vegetables that lead to less gas.
- Leafy vegetables such as spinach, greens, and lettuce contain virtually all insoluble fiber, so they are a good source of fiber and do not cause gas to build up.
- Avoid eating raw vegetables as they are harder for the body to digest and therefore lead to gas formation.Steam or otherwise cook vegetables before eating.
5 Add fiber to your diet gradually. The bacteria in your stomach and small intestine take time to adjust to digesting fiber. Introducing a lot of fiber into your diet at once can lead to gas, bloating, cramps, and diarrhea. Increase your dose by 5 grams per day for 1 to 2 weeks, giving your body plenty of time to adapt.
- When you start taking fiber, you may experience bloating and gas. But over time, your body will get used to the fiber, and bloating and gas will decrease on their own.
6 The rate of fiber intake for an adult is from 20 to 35 grams. This is the recommended fiber intake for older children, adolescents, and adults; taking more than 35 grams of fiber per day is not recommended.
- Young children do not eat enough calories per day to reach this norm. But the diet of children should include whole grains, fresh fruits, leafy vegetables, so over time they will develop a fiber tolerance, which is useful in older age.
7 Drink water with every meal. Water helps push fiber through your digestive system. Water helps prevent fiber from hardening and getting stuck in the solid intestine. Lack of water and stagnant fiber in the body can lead to unpleasant moments in the bathroom.
- If you drink coffee during the day, be sure to drink plenty of water as well. Coffee has a diuretic property, it removes fluid from the body, in the form of urine. This can lead to dehydration. For every cup of caffeinated beverage you drink, there should be 2 cups of decaffeinated beverage. Too much caffeine combined with a high fiber diet can lead to constipation and gas.

Method 2 of 2: Consuming Professional Products

1 Take a drug like Beano. Beano is an over-the-counter drug that contains natural enzymes to prevent bloating and gas from taking fiber. Beano reduces the amount of gas produced by the fiber you eat and reduces the amount of gas you produce after eating.
- In some studies, Beano is presented as an effective drug for relieving bloating and gas from foods rich in fiber.
2 Talk to your doctor before taking fiber. Taking drugs like Metamucil and Konsyl daily can be a very effective way to make your fiber more comfortable. Before taking fiber, be sure to check with your doctor, especially if you are taking other medications that may interact with fiber.
- Start with a small amount of fiber to help your body adapt to the new drug and to avoid bloating and gas. Drink plenty of water throughout the day.
- Taking fiber supplements can reduce your body's ability to absorb certain medications, such as aspirin, warfarin (trade uterus Warfarin, Warfarex, Coumadin, Marevan) and carbamazepine (trade uterus Zeptol, Carbalepsin retard, Tegretol, Finlepsin). These supplements can also lower blood sugar levels. Your doctor should adjust your medication or insulin dosage if you have diabetes and want to take fiber.
3 See your doctor if you have stomach pains, diarrhea, or bloody stools. Excessive bloating, belching, and gas may go away on their own. But if the symptoms persist, or you have persistent abdominal pain, diarrhea, bloody stools, unplanned weight loss, chest pain, be sure to see your doctor.
- These symptoms may indicate a digestive system problem.