A bulging abdomen can be caused by many things, including sluggish digestion. If things are moving slowly through your system, you might experience bloating and a distended abdomen, for which fiber supplements may provide a solution. But abdominal bloating can also signal other health problems and conditions not associated with low fiber consumption.
Fiber
Fiber is found in plant-based foods, and is classified in two forms, soluble and insoluble. Most whole foods contain both soluble and insoluble fiber. Fiber is the part of the plant that is not digested, but moves through your digestive tract and is eliminated in your feces. Soluble fiber draws in water to form a gel-like environment that slows the absorption of starch and sugar. Insoluble fiber speeds the passage of food through your system, acting as a natural laxative. Keeping food moving through your digestive tract prevents it from building up to cause belly bulge.
Fiber and Health
Soluble fiber like that found in oats and legumes has been shown to lower LDL cholesterol, the "bad" cholesterol associated with heart disease, according to the Linus Pauling Institute. It has also been shown to normalize insulin response and blood glucose levels. Insoluble fiber includes the skins of fruits like apples and grapes, and gives stool its bulk, helping it to pass through your digestive tract and out of your body. Studies cited by the Linus Pauling Institute show a correlation between body weight and fiber intake, indicating that a high-fiber diet may help you manage your weight and decrease your abdominal girth.
Food Sources and Supplements
Many studies provide strong evidence that diets rich in whole grains, legumes, fruits, and nonstarchy vegetables provide healthful fiber that can reduce the risk of diabetes and cardiovascular disease. Fiber supplements come in many forms, including capsules, pills and powders. The University of Maryland Medical Center cautions that fiber supplements can have adverse side effects, including gas and bloating. Fiber supplements should always be consumed with at least 8 oz. of water. For optimal health, women need 20 g to 25 g of fiber daily, and men need about 30 g to 35 g.
Other Causes and Cautions
While low fiber consumption can cause a bulgy stomach, a distended abdomen can also signal other conditions. Pregnancy, an ovarian cyst, uterine fibroids, irritable bowel syndrome, PMS, weight gain and lactose intolerance are among those listed by the National Institutes of Health. The University of Maryland Medical Center recommends fiber supplements be taken only with the approval and supervision of your health-care provider. Consult your doctor if abdominal swelling is accompanied by tenderness, fever, bloody stools, or if it continues to get worse.
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