Get Your Fiber without the Gas
Maintaining a fiber-rich diet is a great way to shed unwanted pounds, lower your cholesterol and keep your bowels functioning normally. Unfortunately, foods high in fiber can also cause increased gas (flatulence), which can be not just embarrassing but painful as well. The gas occurs because bacteria in the colon are able to digest fiber. The gas you produce is a by-product of the bacteria's digestion of the fiber. How much gas you experience is determined by the variation in the bacteria's ability to digest different types of fiber.
Most foods that contain carbohydrates can cause gas. Some of the most common high-fiber, gas-producing foods include:
- Foods containing sorbitol, such as dietetic foods and sugar-free candies and gums
- Fruits, such as pears, peaches, prunes and apples
- Milk products, such as cheese and ice cream and packaged foods prepared with lactose, including bread, cereal and salad dressing
- Oatmeal and oat bran
- Soft drinks and fruit drinks
- Vegetables, such as asparagus, broccoli, Brussels sprouts, cabbage, onions, artichokes
- Whole-wheat foods, including cereals, breads and pastas
Eating Healthy Without the Gas
There are ways for you to maintain a fiber-rich diet without the gas pains. Rather than saturating your body with high-fiber foods all at once, try introducing fiber into your diet slowly. For example, add a new source of fiber to your diet one-by-one every week or so to let your body adjust to processing the extra fiber. Here are some other tips to try:
- Drink plenty of water. Dehydration can harden stools and cause constipation and intestinal gas. Drinking eight glasses of water a day can help keep your stools soft.
- Don't chew gum. Chewing gum allows extra air to be swallowed, which can create intestinal gas. Drinking beverages through a straw also increases your intake of air as does smoking. Eating foods slowly can reduce the amount of air being swallowed and limit excessive gas.
- Maintain physical activity. Thirty minutes of moderate exercise three times a week can help increase intestinal contractions and relieve constipation, which can produce excess intestinal gas.
- Keep a food journal. Making a list of the foods you eat and their effect on your digestive system can help you spot the types of foods giving you the most problem with extra gas.
Sign Up for Free Newsletters
Ask Your Doctor the RIGHT Questions!
the most from your doctor visit.
Emailed right to you!
The Ask Your Doctor email series
may contain sponsored content.
18+, US residents only please.
Explore Original Articles About...
Get the MOST from QualityHealth
- Top Searches
- 1. Arthritis Management: Nature Heals
- 2. 5 Digestive To-Dos
- 3. Men: Should You Shave It or Leave It?
- 4. Today's Top Fitness Trends
- 5. Sugar and Osteoarthritis : The Link
- 6. Can't Afford Your Hospital Bills?
- 7. Stay Energized All Day Long
- 8. Phobias: Who Has Them and Why?
- 9. What If Your EpiPen Fails?
- 10. 5 Costly Medical Billing Mistakes
- 1. Ice Falls Can Cause Serious Injuries
- 2. Can Inactivity Act Like a Disease?
- 3. Kale Snack Recipe for Diabetics
- 4. How Running Affects Arthritis
- 5. Sugar and Your Immunity System
- 6. Do Weight Loss Supplements Work?
- 7. 5 Super Foods for Spring
- 8. The Hazards of Reusable Bags
- 9. How to Avoid Ingrown Hairs
- 10. Health Tip: Constantly Change Shoes
- 1. 4 Common Treatments for Epilepsy
- 2. What Does a Urogynecologist Do?
- 3. GERD Without Heartburn? It's Possible
- 4. Graston Technique: Can It Work on You?
- 5. Music Therapy Can Help Autism
- 6. 8 Ways to Fight MS-Related Fatigue
- 7. Can You Still Bleed After Menopause?
- 8. Be Your Own Health Care Advocate
- 9. Why Is Syphillis on the Rise?
- 10. Ideal Weight vs. Happy Weight
The material on the QualityHealth Web site is for informational purposes only, and is not a substitute for medical advice, diagnosis, or treatment provided by a physician or other qualified health provider. See additional information.