How to reduce gas when eating fiber

We know that we need fiber for a balanced diet, but there is so much conflicting information on the internet about how it can cause gas and other problems. So is fiber really good for us if it can cause us harm? It absolutely is! Fiber is great for us, and we’ve compiled some information to help you understand just how important fiber is. Plus we have some tips for how to reduce gas when eating fiber since that is the number one problem people tend to have when upping their fiber intake.

So first things first…

What is fiber and why is it important?

Fiber is a type of carbohydrate found in plant-based foods that our bodies cannot fully digest or absorb. Instead, fiber travels through the digestive system largely intact, providing a variety of health benefits along the way.

Fiber is a key part of a healthy diet. There are two main types of fiber: soluble and insoluble. 

Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. This type of fiber is found in foods like oatmeal, beans, lentils, and some fruits and vegetables. Soluble fiber is less likely to cause gas production compared to insoluble fiber for most people. 

Insoluble fiber does not dissolve in water and adds bulk to the stool. This type of fiber is found in nuts, seeds, and skins of fruits and vegetables. It can sometimes cause more gas in people with dysbiosis since it does not form the gel-like matrix of soluble fiber but arrives in the colon intact. 

Some key benefits of fiber and what it does in the body include: 

• Helps with constipation:  Fiber adds bulk to stool, which helps keep bowel movements regular and prevents constipation. 
• Feeds your microbiome: It also feeds the good bacteria in the gut called the microbiome.  Fiber and polyphenols are the nutrients our microbiome wants.  You can’t be healthy without a healthy microbiome.  
• Lowers cholesterol levels:  Soluble fiber can lower LDL (bad) cholesterol levels by binding to cholesterol in the digestive system and carrying it out of the body. 
• Helps with blood sugar regulation:  Fiber also slows down the absorption of sugar in the bloodstream and helps regulate blood sugar levels to reduce the risk of type 2 diabetes. 
• Keeps you feeling full:  Fiber-rich foods tend to be more filling than low-fiber foods and can help you feel full for longer periods of time–beneficial for weight management.

In other words, fiber is key to maintaining good health. 

How does fiber intake impact gas levels within the gut?

While fiber is an important nutrient that plays a crucial role in maintaining good digestive health, it can also cause gas and bloating in some individuals. This is because when we consume fiber-rich foods, our gut bacteria break down the fiber in a process called fermentation. This fermentation can produce gases like hydrogen, methane, and carbon dioxide.    

When we have a healthy microbiome, fiber is digested by beneficial bacteria, leading to small amounts of gas being produced. Fiber fermentation also causes the production of beneficial metabolites like short-chain fatty acids. 

However, in a gut that is imbalanced, called dysbiosis, certain types of bacteria may dominate over others, causing them to produce more gas when they break down fiber. This increase in gas can lead to discomfort. In addition, this can lead to a change in stool consistency. Any of these changes should be brought to the attention of your healthcare provider so that you can get relief quickly before other complications arise.

Tips to reduce gas when eating fiber

So if fiber is so important, but it can be difficult to tolerate for some people, what can you do? Here are some of our top tips to reduce gas when eating fiber. 

1. It’s important to gradually increase your fiber intake over several weeks or even months. A sudden increase in fiber can cause gas and bloating, so start slowly and give your gut time to adjust to the changes.
2. Choose wisely when eating high-fiber foods:   There are two main types of fiber, soluble and insoluble.  Some are more likely to cause gas than others. Stick to cooked vegetables, fruits without skins or seeds, and cooked whole grains. These are great examples of foods that are less likely to cause gas but still bump up your fiber. The heating process of cooking helps to change the molecules so they’re easier for our bodies to use. 
3. Increase hydration with more fiber: The fiber will absorb the water and help promote motility.  If you don’t drink enough water, the fiber can become dry and compact, which can lead to more gas and constipation. 
4. Help your microbiome along: You can improve your microbial diversity by giving it complex polyphenols and spore-based probiotics that have been shown to survive in the colon. Atrantil is a great way to get complex polyphenols to help your microbiome. 

What to do when fiber-induced gas becomes unmanageable with normal treatments?

If you are still experiencing excessive amounts of gas despite taking steps to live in harmony with your fiber intake, try these additional tips:

1. Keep a food diary: Record what you eat and the symptoms it causes. This can help you identify which foods may be triggering excessive gas and help you make adjustments to your diet. Bring this information to your doctor so they can help you determine what in that food might be your trigger so you can have some guidance on what to do from there.
2. Try an elimination diet: Eliminating certain foods from your diet for a period of time can help you identify food intolerances or sensitivities that may be causing excessive gas. Lactose, gluten, and FODMAPs are common culprits. Only do this under the supervision of your doctor or a registered dietitian. Elimination diets can cause you to become nutrient deficient and that can cause more problems and even be dangerous in the long run. 
3. Make sure it is not SIBO (Small Intestine Bacterial Overgrowth): SIBO happens when bacteria start to grow in the small intestine where it normally is a sterile environment. When you eat foods, like fiber or other carbohydrates, the bacteria break down the food before your body can the way it is supposed to. This can cause not only gas but inflammation in your gut. This inflammation is now recognized as a cause of many chronic diseases.  So, if you suspect this talk with your doctor ASAP. 
4. Take Atrantil. Atrantil contains complex polyphenols and prebiotics that help to feed your good bacteria. It was created to get to the root cause of bloating and helps to remove difficult archaebacteria that can cause problems with bloating, gas, and help to improve the microbiome so it can tolerate fiber more easily. Ask your doctor before adding this to your routine, but be sure to ask if you want to reduce gas when eating fiber. 

Remember that a certain level of gas is completely normal in our everyday lives. Eating fiber is crucial to good health because it feeds our gut bacteria to keep our microbiome happy. That helps to reduce diseases and improve longevity. If you tend to have issues with gas or abdominal pain with fiber, test out these tips and let us know what you think! What has helped you to reduce gas when eating fiber? Let us know in the comments below!