A diet rich in fiber has a number of benefits: fiber helps lower your blood cholesterol, helps soften stool for digestive regularity, and helps control your blood sugar levels. Unlike other types of carbohydrates, which break down in the digestive system to provide a source of energy, dietary fiber is indigestible, and instead remains intact in your digestive system. Despite its health benefits, abruptly beginning a high-fiber diet may lead to bloating, but you can avoid this with proper planning.
Recommended Fiber Intake
Before you begin to plan a diet around fiber intake, you must first identify how much fiber your body requires to function optimally. Women should consume at least 20 g of fiber daily, while men require 30 g or more. If you following a high-calorie diet due to increased energy demands in our daily life -- such as strenuous physical activity -- you may require more fiber to maintain digestive regularity. If you have specialized dietary needs, consult a dietitian to determine a goal fiber intake.
Sources of Fiber
Most plant-based foods contain fiber. Fruits, vegetables, beans, nuts, legumes and grains all provide a source of fiber. When choosing foods for their fiber content, select a range of these foods to make up the bulk of your diet. Pay particular attention to the fiber content of grain products, such as breads;: breads labeled as simply "wheat" or "multigrain" may contain some refined flour, and therefore contain less dietary fiber than products labeled "whole wheat," explains the United States Department of Agriculture.
Bloating from Fiber
While fiber is essential for your health, rapidly shifting from a low-fiber diet to a diet rich in fiber can lead to negative side effects. Among these effects is abdominal bloating, as well as increased flatulence and diarrhea. The sudden presence of large amounts of fiber in your diet can cause a buildup of gas in your digestive tract, and also speeds the rate at which stool moves through your digestive system, causing digestive upset and bloating. These effects are temporary, and as your body adjusts to your new diet you should experience an increase in digestive health.
Preventing Bloating From Fiber
You can help prevent unpleasant bloating on a high-fiber diet by planning ahead. For a few days to a week before you begin your high-fiber diet, record the foods you eat to determine your current fiber intake. Begin the high-fiber diet by gradually increasing your fiber consumption -- adding only a few grams of fiber each day to help prevent bloating and diarrhea -- until you reach your goal fiber intake. As you increase your fiber intake, you should also drink more water, increasing it to eight glasses of water and other liquids each day, recommends the University of Arizona.
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