Fiber Without The Bloat

Despite the popularity of fiber as a health food and the abundance of high fiber products in the market, the average American consumes less than 20-35 grams of the daily recommended allowance for fiber. In fact, we are lucky if we eat 12-25 grams of it. Apparently the advice of the American Dietetic Association and the Surgeon General to eat a high fiber diet has fallen on deaf ears.

Most of the time people avoid high fiber diets because they are worried that it might cause gas, bloating and bowel problems. These can be prevented however, by following the diet properly. The benefits offered by the diet include: regular bowel movement, more efficient detoxification processes and healthy weight maintenance.

An author specializing in digestive health, says that there are some fiber rich foods such as grains, legumes, indigestible sugars and starches found in vegetables that actually cause such problems. According to her these foods are not properly digested by the body thus instead of being broken down, they travel to the colon where they can be fermented by intestinal bacteria. The result is the production of intestinal gas which is the reason why you feel bloated.

The same author also suggests that to ease occasional gas and bloating, we should be conscious about the types of starches we eat and if necessary, take supplemental enzymes to support digestion particularly when starting on a high fiber diet. Such supplements should be those that include amylase for starch digestion, alpha-galactosidase for the sugars found in beans and legumes, and cellulase which can aid with vegetable fiber.

There are other causes of gas and bloating aside from fiber and these are:

1. Swallowed air. It is normal to swallow small amounts of air while eating and drinking. There are times when a lot of air is taken in when talking while eating, drinking carbonated beverages and eating too fast. This produces an odourless gas that is high in nitrogen and oxygen which is released through belching.

2. Processed foods. Eating processed foods on a regular basis can result in the production of excess gas. Essential nutrients such as copper, magnesium, cobalt, chromium manganese and zinc are taken out of processed foods and as a result, the carbohydrates in these foods are not properly digested by the body and these become fuel for the production of gas.

3. Poor food combining. The above author points out that fruit should be eaten alone because otherwise the digestive process will be slowed and the fruit can ferment. Based on this logic, protein should not be combined with starchy carbohydrates.

You may switch to a diet which consists of a lot of fruits, vegetables and grains without much pain and discomfort usually associated high fiber foods. By taking a supplement that offers digestive support and addressing the other causes of bloating, your transition woud be pain free and comfortable.

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