Most people experience bloating at some point, usually due to dietary causes. Eating gassy foods such as cabbage or broccoli can cause intestinal gas and bloating. Changing your diet can also cause digestive changes. And, eating dietary fiber in excess can cause abdominal pain and bloating.
Dietary Fiber
Dietary fiber is the part of plant-based foods that is not digested by the body. Unlike protein and fats, which break down in the digestive process, dietary fiber passes through the stomach and intestines intact. Even so, dietary fiber offers several health benefits. There are two forms of dietary fiber: insoluble fiber and soluble fiber. Insoluble fiber creates bulk in the digestive system, which helps to maintain regular bowel movements and decreases the risk of constipation. Soluble fiber helps to balance blood sugar levels and lower blood cholesterol levels, according to MayoClinic.
Dietary Fiber Requirements
The recommended daily allowance for fiber is 38 g for men and 25 g for women. Whole grain foods such as wheat and brown rice provide good amounts of dietary fiber. In addition, fruit, vegetables, beans, nuts and seeds offer good amounts of dietary fiber. Take advantage of fiber health benefits by mixing soluble and insoluble fiber sources together such as oatmeal and chopped apples. Although adding dietary fiber into your diet can help aid in digestion, MayoClinic warns that adding too much fiber to your diet too quickly can cause abdominal gas, bloating and cramping.
Bloating
Bloating causes you to feel full of air. In addition to feeling uncomfortable, your stomach may also appear distended. Bloating as a side effect of increasing dietary fiber should subside when you decrease the amount of fiber you consume. Medline Plus states that taking fiber supplements such as psyllium may worsen abdominal bloating. Although bloating normally subsides on its own, you can use over-the-counter medications to minimize bloating.
Considerations
If at any time you experience abdominal pain, blood in the stool, diarrhea, severe heartburn, vomiting or weight loss in addition to bloating, contact your physician. Try gradually adding dietary fiber sources to your diet over two to three weeks, MayoClinic.com advises. This helps to minimize the discomfort experienced from increasing your dietary fiber intake.
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