Fiber is an essential part of a healthy diet, but many people experience bloating or gas when they eat it. So, why does this happen? Soluble fiber, which is found in foods like oats, apples and carrots, is fermented by bacteria in your gut. This fermentation process produces gas, which can make you feel bloated. Plus, fiber absorbs water and forms a gel-like substance that helps food pass through your digestive system more easily. But if you don't drink enough water, that fiber can become hard and bulky, leading to constipation and discomfort.
It's also important to know that not all fiber is the same. Insoluble fiber, which is found in whole grains and vegetables, makes your stool bulky, while soluble fiber helps everything move properly. An imbalance between these two types of fiber can disrupt digestion and cause unwanted gas. Let's know how renowned dietitian Namami shares three easy tips to avoid bloating and gas due to fiber.
Drink lemon water with your meals
Drinking a glass of lemon water with every fiber-rich meal helps improve digestion. The acidity of lemon helps break down fiber and keeps your digestive system running smoothly.
Start consuming fiber slowly
If you're new to fiber or want to increase your fiber intake, do so gradually. Ingesting too much fiber too quickly can overwhelm your digestive system. Instead, build up slowly over a few weeks so your body can adjust naturally.
Balance your fiber intake
By combining soluble and insoluble fiber, you can get the benefits of both without the downsides. For example, combine oats and apples with whole grains and vegetables to keep your digestion balanced and gas-free.
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