How To Minimize Bloat From Fiber

Fiber is an essential nutrient for our health. Unfortunately, most people don't get enough fiber in their diets (via Mindbodygreen). Most people should be getting about 30 grams of fiber each day. However, one of the reasons many people struggle to get enough fiber is that it causes bloat when they consume it. How your body reacts to fiber depends a lot on the health of your gut microbiome. Eating fermented foods that contain natural probiotics can help improve your gut health and help your body process fiber more efficiently. You can also take a probiotic supplement to help with this.

If fiber tends to make you feel bloated but you want to increase your intake, it's best to take things slow. Start by adding an extra gram or two of fiber to your diet every few days and test your tolerance from there. Over time, your body will get used to more fiber in your diet and your bloat should go away. If can't seem to find a solution for your bloating, schedule a visit with your doctor. You may be dealing with a gut issue or food intolerance.

Avoid these mistakes when increasing your fiber intake

If you want to get more fiber in your diet, you need to understand this nutrient to avoid unpleasant side effects. There are two main kinds of fiber: insoluble and soluble (via Livestrong). Insoluble fiber helps improve bowel movements and can be found in foods like whole wheat, leafy vegetables, and broccoli (via The Healthy). Soluble fiber keeps us full after eating and slows down digestion. You can find soluble fiber in foods like oatmeal, apples, and strawberries. Each type of fiber affects your body differently.

Bloating is often caused by too much soluble fiber. This type of fiber can also cause constipation when consumed in excessive amounts. Eating too much insoluble fiber, on the other hand, may cause frequent trips to the bathroom and even diarrhea. You should aim for a combination of both in moderate amounts to have the healthiest bowel movements. You should also drink plenty of water when increasing your fiber intake, which can help you avoid all unpleasant side effects.