Fruits contain fructose, a gas-producing sugar, as well as soluble fiber. If you decide to up your intake of fiber for health reasons, increase the amount of fiber you eat slowly and give your intestines time to adjust to the increase in roughage. A sudden increase in fiber intake can cause an increase in gas, while introducing more fiber over several weeks might not, according to Aetna InteliHealth.
When you increase your fiber intake, you must increase your fluid intake, or you could become constipated. Over-the-counter supplements that contain enzymes to help break down the sugars that cause gas will reduce gas production from sugars but won't help reduce gas caused by soluble fiber.
In some cases, avoiding certain foods becomes necessary to reduce your gas output. Perkins also has extensive experience working in home health with medically fragile pediatric patients. Does Fiber Always Cause Gas? Healthy Eating Nutrition Fiber. By Sharon Perkins Updated December 07, Related Articles. These not-so-awesome bathroom trips and embarrassing gassy moments have given fiber a bad name.
But fiber really is your friend — you just have to get to know it a little better and learn a few simple fiber guidelines. Today, I hope to mend any grudges you have against fiber and show you how to live in harmony with it.
Quite simply, fiber is plant roughage — the part of veggies, fruits, beans, grains, nuts and seeds that resists digestion. So why would you go out of your way to eat things that just come out anyway?
For precisely that reason. Fiber also provides a plethora of other health benefits, including proper colon health and intestinal bacterial balance. In addition, fiber-rich foods are essential for a strong immune system, faster metabolism and weight control, diabetes and cardiovascular disease prevention, beautiful skin and better overall health.
Insoluble fiber has a laxative effect and is found in fruit and vegetable skins, wheat, wheat bran, rye and rice. Soluble fiber absorbs liquid, swells and is readily digested by intestinal bacteria.
It ferments and produces gases in the digestive tract. You have to look a little harder for soluble fiber in the diet, but champions include chia seeds, flax seeds, oats, oat bran, barley, beans, lentils, psyllium and most fruits — especially berries.
The recommended intake for disease prevention is 14 grams of fiber for every calories consumed, which averages to at least 38 grams per day for men and 25 grams per day for women. Many health authorities, however, recommend eating even more fiber to better your chances of overall health and wellness. Kids eat less food and should naturally have less fiber in their diet. Loose stools are often the first sign that a child may be getting too much fiber, or an improper balance of soluble and insoluble fiber.
An increase in total fiber, especially a jump too quickly can cause gas and bloating. Soluble fiber hits the colon undigested, and when the gut bacteria works to break it down, gas results.
Keep in mind that beans or no beans, it is actually normal to pass gas times a day. Irritable bowel syndrome and other digestive disorders affect how much gas moves through the intestinal tract and can increase intestinal gassiness as well as bloating and painful discomfort.
Like anyone new to a high-fiber diet, folks with sensitive or otherwise challenged digestive systems should increase fiber intake slowly and ensure a mix of both insoluble and soluble fiber-rich foods. Soluble fiber like the kind found in chia seeds and flax seeds helps to soften stools and make happy bowel movements with minimal discomfort.
Raw vegetables and cruciferous vegetables may provide special challenges for those with digestive disorders. If this is the case, eating smaller quantities or cooking veggies thoroughly may give some relief. To avoid constipation which often goes along with extra gas and bloating , be sure to increase fluid intake as you increase fiber intake. Women need on average at least 2 liters of water a day and men need at least 3 liters a day. You can also calculate this by dividing your body weight in half and drinking that quantity of water in ounces a person who weighs pounds needs to drink ounces water daily.
Eating too fast, smoking, chewing gum, not chewing your food thoroughly, drinking carbonated beverages, eating lactose found in dairy products, even chowing on too much fructose fruit sugar , and loading up on too many raffinose-heavy foods like beans, broccoli, cauliflower and cabbage can increase gas production. Kombu a seaweed helps break it down, therefore making it easier to digest. I share my tip for using kombu while cooking below. A diet too high in fatty foods can also increase bloating and digestive discomfort.
Fatty foods even of the healthier fat variety slow down stomach emptying and lower the transit time of foods through the digestive system. This gives the body extra time to get gassy and uncomfortable. Do the root causes we just covered sound familiar? If so, read on and learn how to live a thriving and comfortable high-fiber life. Here are some easy ways you can increase healthy, fibrous foods while avoiding pesky digestive issues:. Save my name, email, and website in this browser for the next time I comment.
Notify me of followup comments via e-mail: you can also subscribe without commenting Don't subscribe All Replies to my comments. I love this Kris, so incredibly informative — I just love how you give us the scoop on things in such a way that it empowers us to incorporate and apply the knowledge into our days… I so love that!! Thanks so much. I love this article! If you feel constipated and want to increase your fiber intake to help give you relief, add just a few grams of fiber to your diet each week from a variety of foods.
This is a detailed review of the different types of dietary fiber, and how they can affect your health. Not all fiber is created equal. For optimal health, it's a good idea to choose the foods that contain the most nutrients.
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Health Conditions Discover Plan Connect. Medically reviewed by Natalie Butler, R. Find relief Daily fiber intake Fiber and digestion Fiber benefits Fiber sources Takeaway We include products we think are useful for our readers.
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