Gas, or flatulence, is generally an odorless vapor comprised of carbon dioxide, nitrogen, oxygen, hydrogen and occasionally, methane. The pungent odors arise when bacteria forms in the intestine and releases sulfur. For some people, a high-fiber diet causes excessive gas, which often leads to discomfort and embarrassment.
High-Fiber Diet
The recommended daily intake of fiber is 28 g for women under age 50 and 38 g for men of the same age. High-fiber dieters often consume more than the minimum fiber requirements as a means to lose weight, regulate bowel movements, lower cholesterol levels or help stabilize blood sugar levels. Despite the manifold health benefits associated with a high-fiber diet, excessive gas may result.
Gas-Forming Foods
While gas can result from drinking carbonated beverages or from consuming greasy, high-fat foods, the most offensive foods are often healthy ones such as beans, whole grains, fruits and vegetables. These foods digest slowly and ferment in the body, thereby, producing gas. Eliminating all gas-forming foods from your diet would likely cause nutritional deficiencies, potentially leading to more severe complications. Sometimes making healthy substitutions helps minimize gas, and in other cases, cutting down on problematic foods and incorporating them into the diet gradually is effective. In the end, maintaining a high-fiber diet is still prudent, as the benefits outweigh the disadvantages.
Considerations
Many people assume normal gas passage -- any where from 10 to 23 times daily -- is excessive. Everyone experiences intestinal gas, and although it is bothersome, it is not life-threatening and is generally easy to treat. If excessive gas symptoms appear after revamping your old eating habits, it is likely that your new high-fiber diet is the cause of gas.
Treatment Options
You may choose to treat your symptoms with an over-the-counter product, such as one containing simethicone, which helps break up gas. Before you do so, however, check with a doctor or trusted health care provider to rule out food intolerances and gas-causing disorders.
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