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Why Starting a High Fiber Diet Can Increase Gas

Food & Diet

Why Starting a High Fiber Diet Can Increase Gas

Adding more fiber to your diet can have a variety of benefits. For example, eating a healthy amount of fiber every day may help lessen the risk of diseases, such as diabetes, heart disease, and even certain cancers. Some fibers can also help with constipation (which is one of the most common gastrointestinal issues in the US) by keeping you regular.

However, if you’ve recently adopted a high fiber diet and notice you’re experiencing more gas, you’re not alone! According to expert insight, adding more fiber into your diet may trigger flatulence. This gas occurs when bacteria in the intestines process certain foods that are not digested by your gastrointestinal system when they pass into the colon.

So, for instance, if you’re not used to eating a lot of fiber, suddenly increasing your intake of high fiber fruits and vegetables like apples, bananas, broccoli, brussels sprouts, and green beans, as well as whole wheat products, may cause some discomfort.

High Fiber Diets

The good news is that it’s easy to build towards a healthy, high fiber diet without experiencing excess gas. According to research, the best way to do this is by gradually working more fiber into your diet over time instead of all at once. For example, you can add a few extra vegetables to your lunches, or incorporate fiber-rich grains into your diet a few times a week initially. Sprinkle high fiber bran flakes or flax seeds onto baked goods, and when making pasta, substitute half for brown rice or whole grain pasta.

Besides keeping track of how much fiber is in each meal, try to avoid carbonated drinks and the popular sweetener sorbitol, as both may upset your digestive tract and cause gas. Even if you were able to eat dairy as a kid, it’s possible for dairy intolerances to occur as we get older, and these intolerances can also cause gas and bloating. If you decide to slowly increase your fiber but still find yourself experiencing gas, it could be because of too much sorbitol, too many carbonated beverages, or even the beginnings of a dairy intolerance. Knowing this, it’s always a good idea to run a new diet overhaul or issues by your doctor before making drastic changes.

Benefits of a High Fiber Diet

Even though they have the potential to cause gas, fibrous fruits, vegetables, and whole wheat breads and cereals are extremely important parts of a balanced diet. Incorporate them slowly, and for those uncomfortable moments when gas hits out of nowhere, Gas-X Extra Strength Softgels provide fast relief in the form of easy-to-swallow capsules!