Fiber is something of a double-edged sword. It aids digestion and offers several other health benefits; however, if you eat too much fiber at once without gradually increasing your consumption, it can cause discomfort, including bloating and gas. Fiber digests differently than most foods, so your body may require time to adjust.
Kinds of Fiber
All fiber isn't equal. Insoluble fiber isn't digestible. It passes through your system as is, encouraging everything else you eat to move along with it. Wheat products, whole grains and some vegetables contain insoluble fiber. Soluble fiber absorbs water in your digestive tract and turns to a gel-like substance. A wider variety of foods contain soluble fiber, including oat bran, lentils, peas, seeds, beans, barley and nuts.
Digestion
If you suddenly eat a great deal of fiber, bloating occurs due to the way the fiber interacts with your digestive tract. Your body can't absorb it so it doesn't add calories to your diet. Fiber is a carbohydrate but doesn't add to your carb count either. It remains relatively intact in your intestines, adding bulk to your stools as it passes through. Bulk can cause a bloated feeling, although it doesn't generally produce gas. However, insoluble fiber begins to break down once it reaches your large intestine. When it interacts with bacteria there, gas can result, and an overabundance of gas can also cause a bloated feeling. Soluble fiber slows down your digestion; insoluble fiber speeds it up.
Recommendations
The natural bacteria in your intestines can eventually become accustomed to fiber. Bacteria reacts most strongly to something new. The National Academy of Sciences' Institute of Medicine recommends that men under age 50 should have 38 g of fiber per day and women of the same age should consume 25 g of fiber for day. That's a lot of fiber if your body is not accustomed, so add it gradually to your diet at the rate of 3 to 5 g each week until you reach the consumption that's right for you.
Tips
If you regularly consume fiber, bloating should cease to be a problem because your body will adapt. During the adjustment period, however, you can do a few things to limit your discomfort. Drink plenty of water; the insoluble fiber will absorb it and help keep the fiber moving through your digestive system. Peeling fruits and vegetables until you're ready to begin adding more fiber can help as well; it reduces the amount of fiber in each serving. As your body becomes conditioned to the fiber, you can stop peeling. Canned vegetables and fruits also have a lower fiber content. MayoClinic.com recommends getting your fiber from natural sources because supplements don't provide the same vitamins and minerals as whole foods.
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