When you eat a diet high in fiber, you often experience an increased amount of gas. This is largely due to the way in which the body digests this type of food, especially in regard to soluble fiber. It isn't until these foods reach the large intestines that they're digested by the body. As undigested foods enters this portion of the intestinal tract, bacteria actually helps to break down the fiber. But during this process, gases like hydrogen, carbon dioxide and methane are produced and later released through the rectum. While this gas isn't a cause for alarm, many people prefer to prevent it.
Step 1
Increase your intake of insoluble fiber. Foods containing insoluble fiber are far less problematic than those containing soluble fiber. As they pass through your intestines, this type of food often remains intact, producing less gas than soluble fiber. Spinach, kale, green beans, potatoes, sweet potatoes and many whole grains are rich in insoluble fiber.
Step 2
Lower your intake of fat. The more fat you have in your diet, the longer food actually sits in your stomach, increasing the potential of bloating and pain caused by gas. By lowering your fat intake, food is moved at a much faster rate into your small intestines.
Step 3
Cook fruits, vegetables and other foods high in fiber before you eat them. By cooking foods high in fiber, you significantly reduce their fiber content, reducing the potential for gas.
Step 4
Invest in a supplement containing digestive enzymes. Digestive enzymes aid in the digestion of those foods that commonly cause gas. They need only be taken when you eat to improve your condition.
Step 5
Try other over-the-counter digestive aids, such as antacids, acid reducers or charcoal tablets. For some people, these products can help relieve pain, discomfort and flatulence that follow problematic foods.
Step 6
Take your time when you eat. Sometimes, the gas you experience is exacerbated by the swallowing of air. By slowing down the actual process of eating, you could decrease the intensity of gas.
Tips and Warnings
- Foods high in soluble fiber include carrots, legumes, oat bran, strawberries, apples and many other fruits, namely citrus.
Things You'll Need
- Antacids
- Acid reducers
- Charcoal tablets
- Digestive enzymes
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