Fiber is known for its ability to relieve constipation and keep bowel movements regular. Fiber is also known more colloquially as "roughage" and is composed of the parts of plant-based foods that your body cannot absorb or digest, hence its ability to add bulk to your stool. However, too much fiber in your diet can cause stomach swelling --- bloating --- as well as other unpleasant side effects.
Fiber
There are two types of fiber. Insoluble fiber moves through your digestive tract relatively intact, while soluble fiber dissolves in water. Soluble fiber in particular gives you other health benefits -- it can lower your cholesterol, keep blood sugar levels under control and can help you lose weight. Fiber makes you feel fuller longer, which may prevent you from overeating. The Harvard School of Public Health recommends that women get more than 20 g dietary fiber every day. Men should get more than 30 g.
Bloating
A buildup of gas in your digestive tract is responsible for bloating, states MayoClinic.com, and this is often relieved when you release gas or have a bowel movement. Bloating is often accompanied by abdominal pain. Wheat bran and other types of insoluble fiber generally aren't troublesome. However, soluble fiber --- the dietary fiber in beans, peas and fruits --- is more likely to cause bloating and gas, according to the National Digestive Diseases Information Clearinghouse, or NDDIC.
Solution
Harvard School of Public Health states that most people notice bloating and gas when they consume beans and peas. Soaking these dried foods overnight and rinsing them well before cooking them may cut back on symptoms. Harvard also suggests looking into an over-the-counter gas-reducing product called Beano, which is added to beans and other vegetables before you eat them. You may also experience bloating and gas if you suddenly start to eat quite a bit more fruits and vegetables than you normally do. Build up your "fiber tolerance" slowly. MayoClinic.com lists other plant-based foods that are likely to cause bloating include baked beans, Brussels sprouts, cabbage, cauliflower, broccoli, lettuce and fruits.
Other Information
A bloated belly and gas aren't always caused by eating too much fiber. MayoClinic.com states that bloating can also be caused by stress, smoking and eating too much fatty food. It may also have a medical cause, such as celiac disease, irritable bowel syndrome, lactose intolerance or a blocked gastrointestinal tract. Flatulence, bloating and belching are common occurrences and typically resolve on their own with a few changes in your diet. However, see your treating physician if you've made the required adjustments and experience symptoms such as severe stomach pain, diarrhea, constipation, weight loss, blood in your stools, fever and chest pain.
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