Eating a high fiber diet can help alleviate constipation because it adds bulk and softness to your stool. It also may help you if you have diabetes, according to Drugs.com, because it can slow your rate of digestion and may reduce the risk of heart disease. However, a high-fiber diet also can lead to unwanted side effects, such as bloating. Always consult a doctor before making a dietary change.
Identification
You need to eat 25 to 35 g of fiber daily to gain its benefits, but most Americans eat only about 11 g, notes Dr. William Sears, clinical professor of pediatrics at the University of California-Irvine School of Medicine. There are two types of fiber, which is found in plant products. Soluble fiber acts in your intestines like a sponge. It absorbs water and mixes the food you've eaten into a gel, thereby slowing your rate of digestion and absorption of glucose into your bloodstream, Sears says. Insoluble fiber acts more like a broom. This type of fiber does not dissolve in water, but can absorb many times its weight in water. It adds bulk to your stools as well as softness, Sears notes.
Considerations
When you start a high-fiber diet, you need to add fiber to your eating regimen slowly. Adding fiber too fast can cause bloating, gas and abdominal discomfort, according to Drugs.com.
Warning
When you eat a lot of fiber, you also need to drink plenty of fluids. If you don't, you may suffer one of the problems a high-fiber diet aims to alleviate---constipation, which can cause bloating. You need to drink a minimum of eight 8 oz. glasses of water a day when on a high-fiber diet, according to Ohio State University Medical Center.
Potential
Eating too much fiber overall can cause bloating, Sears notes. It can also cause excessive gassiness, abdominal pain and a large bowel movements that may come in uncomfortably frequent intervals, Sears says. While gas in and of itself can cause bloating, having some gas is normal. Passing gas 10 to 20 times a day is considered typical, according to the American College of Gastroenterology, or ACG.
Expert Insight
Some high-fiber foods, such as beans and lentils, are hard to digest. Bacteria in your colon go to work on these foods to "digest" them, but they produce belly-bloating gases during this process. However, lactose, the sugar found in milk, or added sweeteners can cause problematic gas as well, according to ACG.
Prevention/Solution
You may be able to cut down on your bloating due to gas by eliminating certain high-fiber foods that are known to be gas producers, note the experts at the Mayo Clinic. These include broccoli, cabbage, Brussels sprouts, some fruits such as pears, and baked beans. Also, chew your food more thoroughly and eat more slowly so that you swallow less air.
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