The benefits of following a high-fibre diet are no secret. From weight loss and managing blood sugar levels to lowering cholesterol, there are many benefits of doing so. However, most people are unaware that excess fibre intake can cause more harm than good. Many people experience bloating and gas after following a high-fibre diet and wonder where they went wrong. Have you also been facing digestive issues lately? Well, worry not, as you can deal with these problems by keeping a few things in mind. Recently, nutritionist Nmami Agarwal took to her Instagram handle to share information on how to avoid bloating and gas by consuming fibre.
What causes bloating and gas after increasing fiber intake?
Bloating after consuming a fibre-rich diet is primarily due to three reasons. Firstly, she explains that fibre, especially soluble fibre, is fermented by the stomach in the large intestine and produces gas as a byproduct. She also emphasises that inadequate water intake can make fibre bulky and hard, leading to constipation and bloating. Finally, she explains that an imbalance in the intake of soluble and insoluble fibre can also cause gas.
Also read: Worried about bloating after eating out? Try this quick snack before your meal
Photo Credit: iStok
According to nutritionists, here are 3 tips to avoid bloating and gas from fiber:
1. Drink lemon water with meals
We all know that there are incredible benefits of starting the day with lemon water. But did you know that it can also help prevent gas and bloating caused by a high-fibre diet? Nmami suggests drinking lemon water with every fibre-rich meal. According to her, the high acidic content of lemon helps break down the fibre, helping the digestive system to function smoothly.
2. Start consuming fiber gradually
How you add fiber to your diet also makes a big difference. According to nutritionists, adding too much fiber too quickly can affect your digestive system. Instead, it is best to add it slowly over a few weeks so that your body can adjust to the change. So, if you want to increase your fiber intake, remember to do it gradually.
3. Keep your fiber intake balanced
Another thing you should keep in mind is to keep your fiber intake balanced. If you don’t do this, you may face digestive problems like bloating and gas. Aggarwal explains that eating a combination of soluble and insoluble fiber gives you the benefits of both, without any disadvantages. For example, combine oats and apples with whole grains and vegetables to keep your digestion balanced and gas-free.
Also read: How Luke Coutinho’s anti-bloat tea helped me relieve gas and bloating
Watch the full video below:
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So, if you are facing bloating and gas problems after following a high-fibre diet, pay attention to the above-mentioned tips to get relief from the discomfort. Stay fit and healthy!
