Fiber is healthy and is present in vegetables, fruits, oats, some beans, whole grains. However, if you consume large amounts of fiber too quickly, this can lead to uncomfortable symptoms such as bloating, flatulence and more seriously, abdominal cramps.
The reason is that the body cannot fully digest fiber. Instead, the gut microbiome breaks them down and releases them as a bypass product. This gas accumulates in the stomach and intestines, causing an uncomfortable feeling of tension.
The US National Institutes of Health (NIH) recommends that women consume 25 grams of fiber per day, while men should consume 38 grams. Here are some suggestions to help you achieve your recommended fiber levels without facing bloating.
Diversified sources of fiber
Soluble fiber tends to produce more gas than insoluble fiber. However, the body needs both of these. Therefore, you should flexibly change your fiber sources to find the most suitable type. When supplementing fiber, eat it with foods rich in protein, healthy fats and starches to support a stable digestive process and balanced nutrition.
Gradually increase fiber intake
Instead of eating too much and too much at a meal, gradually increase fiber. Consuming too much too quickly and too much at the same time can lead to gas accumulation, constipation or diarrhea, accompanied by abdominal pain. give your body time to get used to it in small portions, then gradually increase the amount of fiber within a few weeks.
Make sure to drink enough water
Drinking 8 glasses of water a day (equivalent to 2-2.25 liters) will help reduce bloating and promote smooth digestion.
Prioritize carbohydrates rich in fiber
Choosing a diet rich in carbohydrates containing fiber instead of protein can both reduce bloating and increase the amount of fiber in the body. These sources include whole grains, fruits, vegetables, and legumes. They not only improve the intestinal microflora, are good for digestion but also create a feeling of fullness for a long time.
Remove fruit and vegetable skins
The outer shell of many fruits and vegetables often contains high fiber content, causing high vitality. Therefore, when eating, you should peel them to minimize the risk of bloating.
