9 Ways to Boost Fiber Without Bloat
If you struggle with bloating, you have probably read a thing or two about fiber. Here is the thing: fiber can be friend or foe when it comes to solving bloating issues especially if you don’t understand the differences between type of fiber or how to bring more into your diet without making your bloating worse.
This post is to help clear up the confusion so you can add fiber the right way – a way that supports digestive health and healing, rather than making your bloating worse. Read on to learn more!
What is fiber?
Put simply, dietary fiber is a type of carbohydrate found in plant foods. It is resistant to digestion and absorption in the small intestine.
Dietary fiber has many benefits for digestive health:
It acts as a source of energy to promote healthy bacteria in the gut;
It increases the release of digestive enzymes from the pancreas to break down carbohydrates, fats, and proteins in the food you eat;
It speeds up the time it takes for stool to pass through your gut which makes it effective for treating constipation;
It increases stool weight because it retains water which makes it effective in treating diarrhea; and
It binds to and removes toxins from your body.
And, it does so much more for your health! But let’s stay focused on your digestion…
Why does fiber make me bloated?
Dietary fiber is often classified based on how it dissolves in water: soluble and insoluble. Fiber can also be categorized based on its chemical structure, molecular size, viscosity (its ability to thicken liquids once dissolved), and fermentability (the rate and extent to which a fiber is broken down by your gut bacteria).
While there are still gaps in the research, current science suggests that the fermentability of a fiber may be more important than its ability to dissolve in water when it comes to managing bloat. A common way for classifying the fermentability of a food is FODMAP classification. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them. Low FODMAP means there are low quantities of these short-chain carbohydrates, while high FODMAP means there are higher quantities.
Because fiber resists digestion as it passes through the small intestine, it reaches the large intestine mostly intact. The gut bacteria in your colon break down these undigested carbohydrates through a process called fermentation. Unfortunately, a byproduct of fermentation is gas, and this is what can aggravate bloating.
While fermentation byproducts may contribute to uncomfortable digestive symptoms, I want you to know that fermentation is not a bad thing, and you should not aim to stop it altogether. This process produces substances called short-chain fatty acids, such as butyrate, that act as a main energy source for the cells that keep your colon healthy. Short-chain fatty acids are essential for a healthy gut; so, if you struggle with bloating, finding balance is key.
9 ways to add fiber without the bloat
If you didn’t before, you now know that fiber is good for you. But how do you avoid the unpleasant side effects of gas, bloating, cramping, constipation, or diarrhea that can sometimes accompany the addition of fiber to the diet? Based on the science, here are 9 helpful guidelines for you to follow to increase fiber while minimizing the bloat.
1. Aim for at least 25 grams of fiber each day for women and 38 grams per day for men.
Fiber is an important dietary component for all individuals, not just people with gut issues. If your diet is rich in plant foods, you are probably getting enough fiber. If it’s not, it may be time for you to look at bringing more fiber into your life to support a healthy gut. (If you’re not sure whether or not you’re getting enough fiber, food tracking apps like Cronometer or MyFitnessPal can help you figure it out.)
2. Start slow and progress gradually.
Most people cannot tolerate a sudden increase in fiber, especially those with bloating or constipation. Adding too much too quickly can cause uncomfortable digestive symptoms.
Even if you’re eager to jump aboard the fiber train: trust me. This is one thing you’ll want to take slow and steady. Follow the guidelines in this post to gradually increase your fiber intake based on how your body feels. A little bit of gas in response to more fiber is totally okay and a normal adjustment. But, if you’re experiencing a ballooning belly, excessive gas, worsening constipation, or stomach cramps, then you will need to ease up and go at a slower pace.
Remember that it takes time for your gut bacteria to adjust. Bumping up your fiber intake every 3-4 days should get you there if you are patient. If you are struggling, then it may be time to enlist the help of a nutritionist who can coach you along the right path.
3. Hydrate, hydrate, hydrate!
Imagine trying to push sand through a drain pipe… What moves it? Not much, right? A similar thing happens in your gut when you don’t drink enough water with your fiber. If you add water to that sludgy sand, all of a sudden, things flow with more ease! Remember this when you are bringing more fiber into your life. More fiber necessitates more water! Focus on drinking about half your body weight in ounces.
When you are increasing your fiber intake, it is equally as important to make sure you are drinking enough water. This means drinking at least half your body weight in ounces – that’s 70oz for a 140-lb woman.
Fiber absorbs water causing it to form a gel-like substance which makes your stool bulkier, and it pulls water into the colon to dilute fecal matter. Both functions allow your food waste to pass smoothly through the colon so you can have regular bowel movements and minimal bloating. However, if you are not drinking enough water, this can actually cause the fiber to act more like a gum that sticks to the colon and can contribute further to bloating and constipation, rather than relieve it.
4. Eat more cooked foods.
Some people have a hard time digesting raw plant foods, especially vegetables, because of a tough plant fiber called cellulose. Your body is not physically able to break down cellulose – and neither are most of your gut bacteria. While eating some plants with cellulose fiber is okay, too much may cause gas, bloating, and stomach pains.
The good news is: cooking weakens the structure of cellulose, making it much easier to digest. So, get comfortable with baking, roasting, steaming, sautéing, or preparing nourishing soups and stews!
5. Try increasing fiber first thing in the morning.
When bringing more fiber into your diet, eating high fiber foods first thing in the morning lowers your chances of experiencing gas and bloating from fermentation because the burden on your digestive tract is lower on an empty stomach.
***IMPORTANT: Don’t eat all of your daily fiber in one meal. This is likely to leave you bloated and backed up. Once you’ve successfully introduced more fiber at breakfast, as you continue to increase your fiber-rich foods, you’ll want to spread them out throughout the day.
6. Be mindful of stacking large amounts of fermentable fibers with other high FODMAP foods.
This can significantly increase the amount of gas produced following a meal, and it may explain why some higher fiber foods are okay for you to eat at one meal but give you problems at another.
For example, you may be able to tolerate a dinner of black beans with baked sweet potato and sauteed bok choy, but if you go burrito-style with those beans in a tortilla wrap with cabbage, onion, and avocado, it may be more than your gut can handle. (Refer to Table 1.)
Learn more about “stacking” here.
7. Your fiber needs vary based on your individual needs.
Remember: no two guts are alike.
Some people may have lower or higher tolerances for different types and amounts of fiber. For example, increasing both soluble and insoluble fiber may be helpful if you struggle with constipation, while focusing on soluble fiber intake may be helpful for diarrhea. Be mindful of whether the foods you eat are readily fermentable if you struggle with gas and bloating. It may take some experimenting to see what works best for you.
8. Start with soluble, low FODMAP fibers.
If you are prone to bloating or have a sensitive stomach, start by adding easily digestible, soluble, low FODMAP fibers. (Refer to Table 1 for a list of examples.) If you tolerate this category without much issue, you may want to try more insoluble, low FODMAP fibers before transitioning over to the higher FODMAP suggestions.
9. Not all fiber supplements are created equal.
It is always best to get your dietary fiber from food. However, for those who have difficulty meeting their fiber needs, such as if you struggle with constipation and need higher amounts, fiber supplements can be a good addition.
Not all fiber supplements are gut-friendly, so do your research and choose wisely – and drink LOTS of water with it to avoid constipation and bloating (see guideline No. 3).
Look for fiber supplements containing psyllium, glucomannan from konjac root, or partially hydrolyzed guar gum (one of my favs is Pure Encapsulations PureLean Fiber).
Avoid products that contain inulin, wheat-bran, or FOS (fructo oligosaccharides). These are readily fermentable fibers and can increase gas and bloating in sensitive stomachs.
Do not use fiber supplements if you have been diagnosed with a blockage in the colon or strictures from past surgery.
Fiber supplements can be useful, but please be aware that using them to excess can also affect the absorption of vital nutrients such as vitamins and minerals. They can also interfere with medication. Always talk to your trusted health care professional before taking a fiber supplement.
What type of fiber should I eat?
As mentioned, each individual will have different tolerances for different foods, so you’ll have to experiment with what works for you and your gut.
Generally, soluble, low FODMAP fibers are better tolerated for sensitive stomach, and this is the best place to start when bringing more fiber into your diet. Insoluble, low FODMAP fibers may have varying levels of tolerance, depending on you and your gut. Same goes for the high FODMAP fibers. Play around within each category and see what works best for you.
See Table 1 below for suggestions for each category.
* Scientific studies have shown benefits with use of ground psyllium or ground flaxseed, up to 2 tablespoons per day. It is important to work up to this dosage gradually over a period of several days or even a few weeks, depending on the person. Psyllium and ground flaxseed are best taken first thing in the morning on an empty stomach with plenty of warm water (not hot, as this can cause clumping) – at least 16 ounces.
** Wheat bran is often recommended as a fiber supplement, but wheat is highly fermentable and not recommended for those with IBS.
