Khaberni - Dietary fiber supports overall health by promoting a feeling of fullness, regulating blood sugar levels, and helping to control cholesterol. However, increasing fiber intake quickly can lead to gas and bloating.
According to nutrition experts at verywellhealth, adults are recommended to consume 25–34 grams of fiber daily, but it's best to increase it gradually to minimize digestive discomfort.
How to gradually introduce fiber?
One effective strategy is to introduce fiber slowly to give the digestive system time to adjust. You can choose fiber-rich snacks in small amounts such as fresh fruits (apples, pears, bananas), and chopped vegetables with hummus, nuts, seeds, and low-fat popcorn to avoid overwhelming the digestive system with a large amount at once.
Whole Grains
Replacing refined grains like white bread, white rice, and regular pasta with whole grain options such as barley, brown or wild rice, quinoa, whole wheat pasta, and bulgur can significantly increase fiber intake.
Water follows water
Drinking an adequate amount of water (8 glasses daily) is essential as fluids help fiber move smoothly through the digestive system and reduce bloating.
Eat slowly
Reducing the swallowing of air can also help alleviate symptoms, by eating and drinking slowly, reducing talking while eating, avoiding chewing gum and smoking, steering clear of carbonated drinks.
Soaking legumes
Although legumes are rich in fiber, they can cause bloating. Soaking them beforehand, either overnight or by boiling for a few minutes and then leaving them soaked, helps reduce the compounds that cause gas, with the soaking water being discarded before cooking.
Beneficial bacteria
Prebiotics and probiotics may support digestive health by helping beneficial bacteria break down fiber more efficiently. Light physical activity after eating, such as walking or yoga, can relieve bloating. Lastly, eating smaller and more frequent meals can ease the digestion process. If bloating persists, there may be other dietary or health issues that require attention.
