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Your digestive blating is home to Fiber for reducing bloating of Muscle recovery for football players, collectively known as the microbiome. This community of bloatijg bacteria plays bloatung important role in your overall health, fir it can fof how bloatng tolerate fiber-rich foods.
A gut with low microbial diversity—or a weaker gut—will struggle to digest the increased dietary fiber. This actually increases inflammation in a lot of people, which contributes to bloating and other digestive symptoms.
On the contrary, a robust, diverse microbiome handles high fiber foods very well, and can decrease inflammation in your digestive tract. The first increased fiber intake. Participants increased how much fiber they ate from 20 to 40 grams per day. The second group added 6 servings of fermented foods to their daily diet.
These are things like kefir, sauerkraut, or kimchi. When they looked at inflammation, which is often the root cause of bloating, they found that the fiber group had mixed results.
Some people had a decrease in inflammation, while others had a big increase and were pretty uncomfortable with the higher dietary fiber intake 2. The surprising thing? In the group that added fermented foods to their diet, every person experienced increased diversity in their microbiome which means a healthier gutand they had a dramatic reduction in inflammatory markers.
Well, it all depended on the health of their gut microbiome. Related: How to Relieve Bloating Fast. This is the prep work to get more fiber in your diet.
Start with fermented foods to boost your gut microbiome, like:. These are all rich in probiotics, which helps to diversify your microbiome and improve digestion. As the microbes become more diverse, they help break down fiber better.
Read: Should You Take a Probiotic to Help with Bloating? For example: each week add 1 to 2 more servings of beans, greens, or minimally-processed whole grains. Most soluble fibers also provide prebiotics, and they help fuel your gut bacteria.
Read: Herbal Remedies for Better Digestion. Prebiotics come from dietary fiber, and their primary role is to fuel healthy gut bacteria in the colon 3. When the probiotic bacteria in your gut consume these fibers, they then produce unique nutritional metabolites like short-chain fatty acids that protect and nourish your gut.
All prebiotics are fiber, but not all fiber-rich foods are prebiotic. Without prebiotic fiber, the bacteria in the gut cannot thrive—and over time, less bacterial diversity can lead to other unwanted impacts—like increased bloating and gas. Based on my experience as a functional physician, here are some go-to ways I recommend to include prebiotics, without the unwanted effects:.
Always trust what your body is telling you and make adjustments as needed. By following these simple strategies, you can safely add fiber to your diet in a way that supports your gut health while also helping to reduce bloating and unwanted digestive symptoms. With the right combination of fiber-rich foods and a healthy diet, you can ensure your digestive system is functioning optimally.
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: Fiber for reducing bloating| What happens when you eat too much fiber? | Papain the enzyme in papaya helps break down proteins in your GI system, which makes digestion easier. A key finding was that the prevalence of bloating went from 18 percent before the diets to 24, 33, and 30 percent, respectively, on the carb-, protein-, and fat-rich diets—indicating that these high fiber diets did indeed appear to increase bloating. September 12, Research Faculty. With the right combination of fiber-rich foods and a healthy diet, you can ensure your digestive system is functioning optimally. Consider avoiding some common offenders and you can continue on your path to a more nutritious lifestyle. |
| Beat the Bloat with Fiber | You may be lactose intolerant if you feel gassy after a few slices of cheese or a bowl of cereal with milk. People who are lactose intolerant lack the necessary enzymes to break down lactose the sugar found in dairy products. When that occurs, it can cause gas to form in the gastrointestinal GI tract, which may trigger bloating. So before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out there. You can also try lactase tablets like Lactaid, which help people digest foods that contain lactose. Some foods pack a lot of carbohydrates, which can contribute to excess gas that causes your stomach to feel tight. That's because your body cannot digest some of the carbohydrates found in those foods. Those carbohydrate foods are known as FODMAP foods. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAP foods have carbohydrates that your small intestine cannot entirely absorb. There, the undigested carbohydrates accumulate, pulling in excess gas and liquid—the culprits of bloating. Here are some examples of high-FODMAP foods:. High in fiber , apples contain fructose and sorbitol—sugars found in fruits that many people can't tolerate, Sass said, which can lead to gas and the inevitable puffy feeling. However, apples are a great snack, so don't give up on them altogether. Eating high-sodium foods can trigger water retention, which can balloon you up. Avoiding sodium isn't as simple as not using the saltshaker. The recommended sodium amount is:. Sodium sneaks into most processed and packaged foods, including soups, bread, and other surprisingly salty fast foods. That makes it difficult to avoid. Check the nutrition labels for the level of sodium. When you end up eating a lot of salty food, you can drink a lot of water to help flush out the salt. Some people who have celiac disease experience an autoimmune response when the body's immune system accidentally attacks itself after eating gluten —a protein found in wheat, barley, and rye. Other people may have a non-celiac gluten sensitivity, meaning they are sensitive to gluten but don't have celiac disease. People with celiac disease and people with gluten sensitivity can both experience digestive issues, including bloating. Onions and garlic are packed with soluble fibers called fructans. The body is not incredibly good at digesting foods containing fructans, which may lead to several digestive issues. Some people have a fructan intolerance. Like non-celiac gluten intolerance, when fructans ferment in the bowels, they attract water into the colon, which causes bloating and gas. Some fruits often cause bloating because of their high fructose contents. Fructose is a naturally occurring sugar that your body does not easily digest, sometimes causing excess gas. Watermelon is high in fructose—containing about 10 grams in just one slice. Some people may also have conditions like hereditary fructose intolerance or fructose malabsorption. Both of these conditions can cause bloating after ingesting fructose. Foods that have high fructose contents also further aggravate symptoms of IBS. Instead, try fruits that have low fructose content:. Try low-FODMAP foods that may help alleviate bloating. Here are some foods that are best for bloating. People use cucumbers to reduce puffiness under their eyes—and you can eat them to do the same thing for your belly. The vegetable contains quercetin , a flavonoid antioxidant that helps reduce swelling, according to Sass. So slice it up, eat it as is, or swap sugary drinks with a glass of cucumber water. Asparagus is an anti-bloating superfood —one half cup contains about 63 grams of water which can hydrate you, help you to urinate, and flush all that excess water to relieve any discomfort and bloat. It also contains prebiotics , which helps support the growth of "good" bacteria. This helps maintain a healthy balance in your digestive system to prevent or reduce gas. Limiting starchy vegetables—like potatoes and corn—is key to eating healthily and reducing bloating. The only starch that does not cause gas is rice. If you want to add starch to your diet, choose rice over corn or potatoes to avoid feeling gassy and bloating. Foods rich in potassium prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Here are some other potassium-rich foods:. Bananas also have some fiber, which can relieve or prevent constipation. Papain the enzyme in papaya helps break down proteins in your GI system, which makes digestion easier. Sass explained that tropical fruit also has anti-inflammatory properties and fibers that support a strong digestive tract. Eat papaya whole and fresh or blended into a smoothie. Also, tropical fruits, like pineapple , are mostly water, which combats bloating by keeping your body hydrated. Bromelain , an enzyme found in pineapples, promotes digestive health by helping break down proteins. According to research, bromelain is one of the most effective enzymes for breaking down collagen. Probiotics, which are good bacteria in your gut, help regulate digestion and champion the overall health of your digestive tract. You can take probiotic supplements , but you may as well get a breakfast out of it. So, eat your bloat away with yogurt that has active cultures. If you want to add some sweetness, use a little honey, jam, or granola. Fennel does wonders for your digestive tract—especially since you can benefit from multiple parts of the vegetable. What is too much? Symptoms Treatment Best fiber sources Benefits Outlook FAQ Summary Too much fiber can cause symptoms such as bloating, gas, and constipation. How much is too much fiber? What happens when someone eats too much fiber? How to relieve the symptoms of too much fiber. Best sources of fiber. Benefits of fiber in the diet. Frequently asked questions. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? Scientists discover biological mechanism of hearing loss caused by loud noise — and find a way to prevent it. How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome. Related Coverage. Constipation: Symptoms, causes, treatments, and home remedies Constipation develops when stool becomes hard and difficult to pass. READ MORE. How much fiber should I eat per day? Medically reviewed by Natalie Butler, R. Does fiber help constipation? Learn more about fiber and… READ MORE. How much micronutrients should people be consuming? Medically reviewed by Katherine Marengo LDN, R. Avoid certain behaviors that can cause you to swallow extra air. Chewing slowly, avoiding chewing gum, and avoiding smoking can help with swallowing less air. Prepare dried beans by soaking them overnight to make them more digestible. Discard the water the next day and cook the beans in fresh water. This will help get rid of some oligosaccharides the sugars that exist in beans that cause flatulence. Rinsing canned beans can also help get rid of some of the oligosaccharides. Did you find this article useful? Please tell us why? Check out the Nutritional Sciences B. Learn More. Check out the Dietetics B. You Might Also Be Interested In AC3 Podcast episode 3 Published on June 30, What does this cover crop do for my farm? Published on May 6, Innovative Online Tools for Conservation Published on February 14, MSU Dairy Virtual Coffee Break: Fresh Research on Milk fever Published on April 7, |
| Fiber Making You Bloated? Make These Easy Swaps | Sources of soluble fiber include:. Published on May 6, In turn, this may prevent bloating and water retention. Many foods and drinks may help decrease bloating by reducing constipation, alleviating inflammation, and supporting a healthy fluid balance. In: StatPearls. Board-certified in gastroenterology and internal medicine, Dr. This helps maintain a healthy balance in your digestive system to prevent or reduce gas. |
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