Burping and passing gas are a natural part of digestion, and if you have ever felt bloated to the point of discomfort, that too occurs occasionally due to swallowed air, or too much gas in the stomach or the intestinal tract. Most foods contain both soluble and insoluble fiber, which is the number one culprit of all of these sometimes embarrassing bodily functions. Dietary fiber, a nondigestible plant material, should be a part of every diet, every day. However, if you are not used to a eating a high fiber diet, start slow and let your body become accustomed to the change.
Bloating
Flatulence or gas occurs in the intestinal tract and is usually the result of fermenting, undigested food. Gas is a byproduct of incomplete digestion when not enough enzymes are readily available to break down certain food components such as sugar, gluten and fiber, both soluble and insoluble. When you gradually increase your fiber intake, it allows your body to gradually increase the production of enzymes as well.
Soluble Fiber
Soluble fiber, called viscous, swells in water, like a sponge, into a gel-like substance. Soluble fiber in foods such as oats, legumes, fruits and vegetables lowers blood cholesterol and traps carbohydrates to slow the digestion and absorption of glucose, which helps blood sugar levels stay constant. Soluble fibers include gums, mucilage, pectin, and hemicelluloses, which are polysaccharides or sugars.
Insoluble Fiber
Insoluble fiber, called nonviscous, swells in water, but not nearly to the extent that soluble fiber does. Insoluble fiber includes the structural parts of plants, such as the outer layer of the wheat kernel for instance. This type of fiber is in the skin of whole-kernel corn and in celery strings. Insoluble fiber is important for gastrointestinal health, as it helps prevent and treat constipation, diverticulosis and hemorrhoids, by making stool softer and easier to eliminate. Insoluble fiber includes cellulose, lignin, resistant starch and hemicelluloses that are not soluble.
Examples of Foods High in Fiber
According to the Dietary Guidelines for Americans, 5 or more grams of fiber in a single serving are considered high. One-half cup of cooked lentils provides 8g of fiber, 1/2 cup of Kellogg's All-Bran has 9g of fiber and 1/2 cup of refried or kidney beans each have 7g of dietary fiber. Beans, peas, barley, oats and rye have primarily soluble fiber. Wheat bran, whole wheat, brown rice and beans, peas and seeds all contain primarily insoluble fiber.
References
- Linus Pauling Institute at Oregon State University: Fiber
- MayoClinic.com: Bloating, Belching and Intestinal Gas: How to Avoid Them
- MayoClinic.com: Dietary Fiber: Essential For a Healthy Diet
- Dietary Guidelines for Americans 2005: Chapter 7 Carbohydrates
- USDA Dietary Guidance: DRI Report -- Proposed Definition of Dietary Fiber
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