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Why high fiber diets can cause gas

Why high fiber diets can cause gas

October 03, 2022

“Adding more fiber to your diet is beneficial for your health”- we all have read this, heard this, been told this, and so on, multiple times. Science also backs the claim. Eating a healthy amount of fiber everyday may help lessen the risk of diabetes, heart disease and in general is good for the functioning of the digestive system by maintaining bowel health and preventing constipation. However, if you have suddenly increased the fiber intake in your diet and are noticing a surge in bloating and gas issues, then you are not alone!

Relation between gas and high fiber intake

Your intestines produce gas because bacteria in the colon ferment carbohydrates that did not get digested in the small intestine. The process of trying to break them down causes fermentation and gas.

Plant foods contain two types of fiber, soluble and insoluble. Both types of fiber consist of carbohydrates that your body can't absorb. But while insoluble fiber passes through the intestines unchanged and speeds digestion, soluble fiber dissolves in water and forms a gel that slows the passage of food through the intestine. The process of breaking down soluble fiber causes gas.

Food items that contain soluble fiber

Certain types of food have high soluble fiber content and thus, increase the risk of producing gas. These food items are: -

  • Beans
  • Lentils
  • Oats
  • Barley
  • Nuts

Tips to avoid flatulence

Now that you know that a high fiber diet can increase flatulence or intestinal gas, does it mean that fiber rich food should be avoided? Absolutely not! Instead here are some tips that will help you enjoy your food without embarrassing gas moments.

  1. If you have just started a high fiber diet then take it slow. Sudden increase in the amount of fiber in your diet will throw off your digestive system. Instead increase the amount of fiber you eat slowly and give your intestines time to adjust to the increase in roughage.
  2. Increase your fluid intake along with eating fiber rich foods. This will help avoid constipation.
  3. Avoid carbonated drinks as they can increase bloating.

 If despite following the above tips you face a gassy situation then have Gas-O-Fast as a quick solution. The all Ayurvedic ingredients powered with gastric calming properties of Jeera make it an excellent choice when faced with such situations.

Disclaimer This blog solely intended for the educational/informational/awareness purposes and is not a substitute for any professional medical advice, diagnosis or treatment. Please consult your doctor/healthcare professional before acting on the information provided on the blog. Reliance on any or all information provided in the blog, is solely at your own risk and responsibility. Mankind Pharma Limited shall not be held liable, in any circumstance whatsoever.

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