Boost Your Fiber Intake Without the Bloat

It seems like every day we hear about another healthy reason to follow a high-fiber diet. In fact, sources like the American Heart Association and the American Diabetes Association sing the praises of dietary fiber for its role in heart health, lower cholesterol, weight loss and bowel health, with the majority of experts advising folks to eat between 25 to 35 grams every day.

However, if you’re not used to eating a lot of fiber, increasing your daily intake can mean uncomfortable side effects such as gas and bloating. To help avoid abdominal discomfort, remember to begin slowly, adding a few grams here or there for the first week and eventually working your way up to the recommended amount.

Next, be sure to eat the right types of fiber. Consuming a healthy balance of insoluble to soluble fiber (ideally 65-75% to 25-35%) from a variety of high-fiber foods and fiber supplements is important, as both types of fiber work together in the body to support overall health.

Finally, remember to drink plenty of water when you increase the amount of fiber in your diet. When people experience gas, bloating or even constipation, the typical reason is insufficient water intake. For most people (those who drink enough water) eating more fiber actually relieves constipation, since fiber provides the bulk necessary for peristalsis—the natural muscle contractions that move food through your intestines. A good rule of thumb is to drink half your body weight in ounces of water each day.