How to Prevent Gas While Eating a High Fiber Diet

Spread the love

High fiber diets provide good nutrition and are healthy alternatives to diets rich in fats and sugars, but at a price. One of the most uncomfortable and embarrassing side effects of a high fiber diet is an abundance of intestinal gas. There are a few things that you can do to reduce the severity of gas problems associated with high fiber diets.
Eat small portions
Begin your high fiber diet by eating small portions and slowly increase them over time. A gradual increase in fiber will prevent a sudden increase in gas. By starting with small amounts, you are essentially training your body to get used to the presence of gas-causing food — your body will react to the introduction of more fiber with more adaptability than with a sudden increase in fiber.
Drink more liquid
Sulfate is the primary cause of flatulent gases and one of the best ways to reduce the effect of sulfates is to dilute it with water. It is important, therefore, when eating a high fiber diet, to increase the amount of liquid that you drink while eating.
Eat slowly
The faster you chew, the more air is likely to be ingested and work its way down into the colon. The more air that makes it down to the colon, the greater the likelihood of developing gas that results in flatulence. One of the best and easiest ways to avoid gas while eating a high fiber diet is to just slow down while eating.
Anti gas product
Buy an anti-gas product like Beano or Gas-X and take according to directions. While these over-the-counter products might not work for everyone, they have proven effective for some people who eat diets high in fiber, especially diets that rely on beans. It is important to follow the directions for these anti-gas products to learn if you should take them before or after eating.
A vital contributor to the digestive process, fiber provides the method of transit in digestion. Soluble fiber, which dissolves in water, slows digestion to allow optimal nutrient absorption and regulate blood sugar levels. Insoluble fiber does not digest, and so provides the bulk that moves through the digestive system.so follow the steps and stay healthy.