Although fiber is good for you and is a necessary part of a well-balanced diet, if you take in too much, too fast, you are asking for trouble. Too much fiber can lead to bloating, which can make for a very uncomfortable feeling in your stomach. If eating fiber is causing you to feel like you swallowed a basketball, there are a few things you can do to try to alleviate the discomfort.
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Drink plenty of water. Water helps your digestive system break down fiber and flush your system of bacteria that may remain in the digestive tract. It will also help you to avoid constipation, which is one of the main causes of bloating.
Add different fiber-rich foods to your diet slowly. Don't try eating a lot of fiber at one time. Your body needs time to adjust to this change of diet.
Get plenty of exercise, which helps keep your organs functioning properly and will assist your digestive tract in its processing of foods.
Rinse your starchy foods such as beans and vegetables. This will decrease the amount of starch, leading to less bloating and gas.
Take an over-the-counter bloating and gas aid. There are many OTC medications that can relieve your symptoms. It is still important to change your eating habits, exercise routines and fluid intake, however. This will keep the bloating down for the long term.