Fiber: what to do if fiber causes bloating?

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Abdominal bloating and gas production are the most common problems people face when sharply increasing the amount of fiber in their diet. When the intestinal microflora receives too much unfamiliar food, fermentation processes intensify, which leads to the appearance of unpleasant symptoms. However, this is not a reason to completely abandon plant fibers and return to former eating habits.

To approach the choice of products wisely and consciously, it is useful to carefully read labels in stores. Always pay attention to such indicators as the content of sugar, salt, fiber, and protein in the composition. Compare similar products per 100 grams of weight to choose those where the amount of fiber is higher, and the amount of added sugar and salt is minimal.

If bloating has already occurred, you need to take the following steps to relieve the condition:

1. Temporarily reduce the amount of raw vegetables and fruits, replacing them with products that have undergone thermal processing.
2. Exclude legumes, cabbage, onions, and garlic for a few days, as they provoke gas production the most.
3. Drink more clean warm water and herbal teas with mint or chamomile, which help relax the smooth muscles of the intestine.
4. Add light physical activity to your routine, such as half-hour walks after meals, which stimulate GI tract motility.

After the symptoms have completely passed, you will be able to resume increasing fiber, but you will need to do it much more slowly and carefully. Try pre-soaking grains and groats before cooking, and also peel vegetables from hard skins. Over time, the gut microbiome will adapt to the load, and you will be able to consume any foods without any discomfort for the body.

Fiber: what to do if fiber causes bloating?

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