In This ArticleView AllIn This ArticleWhy Do We Need Fiber, Anyway? A Refresher on the Health Benefits of FiberWhy Fiber Might Make You Gassy8 Tips for How to Eat More Fiber and Experience Less Gas
In This ArticleView All
View All
In This Article
Why Do We Need Fiber, Anyway? A Refresher on the Health Benefits of Fiber
Why Fiber Might Make You Gassy
8 Tips for How to Eat More Fiber and Experience Less Gas
In rare cases, conditions like irritable bowel syndrome (IBS), food intolerances,constipationand small intestinal bacterial overgrowth (SIBO) can contribute to your overall gas production, so if you think that something else might be “off,” check in with your doctor. But the vast majority of the time, it’s a symptom that relates to the fact that a whopping95% of American adultsdon’t consume enough fiber on a regular basis. Then when we do (or even inch ever closer to our fiber quota), our guts can revolt. The result? Gas.
6 Sneaky Signs You’re Not Eating Enough Fiber, According to a Dietitian
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“Fiber is a type of carbohydrate found in plant-based foods that our bodies cannot fully digest or absorb,” explainsKenneth Brown, M.D., a gastroenterologist in Plano, Texas, and the host of theGut Check Projectpodcast. “Instead, fiber travels through the digestive system intact, providing various health benefits along the way.”
There aretwo main types of fiber:
A bit of gas is a small price to pay for the manyhealth benefits of fiber.Cynthia Sass, M.P.H., M.A., RD, CSSD, a board-certified sports dietitian in private practice in Los Angeles, specializing in plant-based performance nutrition, gives us the myriad reasons why we should eat more fiber:
As you can see, fiber is an important nutrient that plays a crucial role in maintaining good digestive (and overall) health, but fiber—especially of the insoluble variety—can also cause gas and bloating in some individuals.
“However, in a gut with an imbalance of good to bad bacteria, certain types of bacteria may dominate over others, causing them to produce more gas when they break down fiber. This increase in gas can lead to discomfort,” he adds.
Why Bloating Can Be Normal and Healthy, According to a Dietitian
So to get closer to your fiber targets for the day—without having gas all day—try these tips from Sass and Brown.
The Bottom Line
If you experience an uptick in gas after eating afiber-rich recipe, you’re not alone. To tame your tummy as you score all the health benefits of fiber, take your time adding more fiber to your diet, add a probiotic to your daily routine, keep a journal to note any symptom triggers, drink water early and often throughout the day, and lace up your shoes for a post-meal walk.
“If you’re stumped after taking all of these steps, talk with your health care provider or consider meeting with a registered dietitian who can tailor a plan based on your needs and goals,” Sass says.
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