How To Decrease Gas Caused By Fiber In The Diet

Maintaining a high-fiber diet has many benefits. Fiber can help lower LDL cholesterol, promote weight loss and prevent constipation. It also helps digest other foods and maintain proper blood sugar levels. All fiber, regardless of the source, can produce gases.[1] X Research Source Because the ability of bacteria to digest different types of fiber can vary, different sources of fiber can produce different amounts of gas.[2] X Research Source Everyone’s body reacts to fiber differently, so be patient and willing to try different sources of fiber and find the one that works best for you without giving you too much bloating and gas.[3] X Research Source

adjust diet

Cómo disminuir los gases causados por la fibra en la dieta

Understand the difference between soluble and insoluble fiber. It is important that you understand both types of fiber and what foods contain them.

Soluble fiber dissolves in water and forms a gel-like material, which can lower cholesterol and blood glucose levels. Plus, it slows down digestion and is more likely to cause gas. It is found in some foods, such as oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. You must consume more water to absorb soluble fiber. This is also important when taking any fiber supplement.

Insoluble fiber does not dissolve in water. It encourages the movement of the digestive tract, thus speeding up digestion. As a consequence, it produces less gas than soluble fiber. Insoluble fiber is found in some foods, such as whole wheat flour, wheat bran, nuts, green beans, and potatoes.

Cómo disminuir los gases causados por la fibra en la dieta

Replace foods that contain soluble fiber with those that contain insoluble fiber. It is important that you balance your fiber intake, so that you consume some sources of soluble and insoluble fiber. This way, you will stay healthy and include enough fiber in your diet. However, to reduce gas, try substituting some foods with soluble fiber for others with insoluble fiber.

See also  Health Benefits Of Goji Berries

For example, oat bran contains more soluble fiber and wheat bran contains more insoluble fiber, so wheat bran cereal or muffins may give you less gas than oat bran cereal or muffins.

Cómo disminuir los gases causados por la fibra en la dieta

Eat dried beans instead of canned beans at meals. Beans are known to cause a lot of gas, but dry beans may cause less gas after eating. Soaking dried beans overnight before eating them will reduce their impact on your digestive system.

Cómo disminuir los gases causados por la fibra en la dieta

Avoid cauliflower, broccoli, and cabbage. These foods are excellent sources of fiber, but they can cause gas and bloating. If possible, eat these foods once a month or replace them with other vegetables that cause less gas.

Leafy green vegetables like spinach, collard greens, and lettuce are full of insoluble fiber, so they’re good sources of nutrients and will give you less gas.

Avoid raw vegetables because they are harder for the body to break down and can cause gas. Steam vegetables before eating them.

Cómo disminuir los gases causados por la fibra en la dieta

Add fiber to your diet gradually. The bacteria in the stomach and small intestine need time to adjust to fiber intake. Adding too much too quickly can lead to gas, bloating, cramps, and diarrhea. Increase your fiber intake by 5 grams (0.2 ounces) a day for a period of 1 to 2 weeks, to give your body time to adjust.

You may have bloating and gas when you start fiber, but over time your body will adjust and you’ll notice less bloating and gas.

Remember to increase your fiber and water intake at the same time. Increase your water intake every time you increase fiber in your diet to avoid constipation.

See also  Health Benefits Of Beet Juice

Cómo disminuir los gases causados por la fibra en la dieta

Consume 20 to 35 grams (0.7 to 1.2 ounces) of fiber per day if you’re an adult. Fiber intake for older children, adolescents, and adults is recommended to be no more than 35 grams (1.2 ounces) per day.

Young children will not be able to consume enough calories to achieve this amount of fiber in the daily diet, but you should include whole grains, fresh fruits, and leafy greens in your child’s diet so they can build fiber tolerance over time .

Cómo disminuir los gases causados por la fibra en la dieta

Drink water with every meal. Water helps push fiber through the digestive system. Staying hydrated will also prevent the fiber from hardening and clogging up your gut. Dehydration and fiber buildup in the body can lead to some awkward moments in the bathroom.

You should also stay hydrated if you drink coffee during the day. Caffeine is a diuretic that draws fluids from the body and makes you urinate, which can lead to dehydration. For every cup of caffeinated liquid you drink, you should drink 2 glasses of non-caffeinated liquid. Too much caffeine in the body, along with a diet that includes a lot of fiber, can cause constipation and gas.

Use professional products

Cómo disminuir los gases causados por la fibra en la dieta

Use a product like Beano. Beano is an over-the-counter medicine that contains a natural enzyme that prevents bloating and gas caused by fiber consumption. This product decreases the amount of gas released by the fiber you consume, which in turn decreases the amount of gas you release after eating.

Several studies have shown Beano to be effective in relieving bloating and gas after eating high-fiber foods.

See also  How To Know If You Have A Hiatal Hernia: 10 Steps

Cómo disminuir los gases causados por la fibra en la dieta

Check with your doctor before taking fiber supplements. Daily consumption of fiber supplements, such as Metamucil or Konsyl, can be a very effective way to maintain a healthy fiber intake. However, the best way to get fiber is always from food. You should consult your doctor before including a fiber supplement in your diet, especially if you take any other medications that could interact with the supplement.

Start with a small amount of the fiber supplement so your body adjusts and you don’t have as much bloating and gas. Drink plenty of fluids throughout the day.

Fiber supplements may decrease the body’s ability to absorb certain medications, including aspirin, warfarin (Coumadin), and carbamazepine (Carbatrol, Tegretol). These supplements can also lower blood sugar levels. Your doctor may need to adjust your medications or insulin if you have diabetes and want to take a fiber supplement.

Cómo disminuir los gases causados por la fibra en la dieta

See your doctor if you have a lot of abdominal pain, diarrhea, or blood in your stool. Episodes of excessive bloating, burping, and gas usually resolve on their own or will reduce as the body adjusts to fiber intake. However, you should see your doctor if your symptoms don’t improve or you have severe abdominal pain, diarrhea, bloody stools, unexpected weight loss, or chest pain.

These symptoms could be signs of digestive disease or an underlying intestinal problem.

Leave a Reply

Your email address will not be published.