There are many benefits associated with high-fiber diets. Fiber can help lower LDL cholesterol, promote weight loss, make you feel full for long periods of time, and prevent constipation. However, it can also cause cramps and gas. You can reduce excess gas due to fiber in your diet by knowing the cause. The two factors that contribute most to gases are the swallowing of air during the meal and the digestion process.
Steps
Step 1. Gradually introduce fiber into your diet, instead of overloading or shocking the body by ingesting all the foods that are rich in it at once
Step 2. Take your time while you eat, to decrease or eliminate the gases caused by ingesting too much air
The faster you eat, the easier it is to swallow excess air. Once ingested, the air follows its path to the colon. This increases the likelihood of developing gas, resulting in bloating, flatulence and belching
Step 3. Know that chewing gum, eating candy, smoking, talking while eating, and wearing loose dentures can all contribute to ingesting excess air, resulting in increased gas formation in the digestive tract
Step 4. Drink more water after meals to help reduce gas
In this way, you help the body to purify itself and reduce excess air.
Add 240ml of water to your diet every time you increase fiber by 1 gram. This can reduce gas, keeping you hydrated. Water also helps prevent constipation
Step 5. Avoid drinking from the straw or bottle
Most people swallow more air when they drink straight this way.
Step 6. Take digestive enzymes to reduce gas from high-fiber foods
These help you digest carbohydrates better and allow you to eat foods that usually create gas.
Step 7. Find an over-the-counter bloating medication if you have painful gas even after slowly increasing the amount of fiber in your diet and the amount of water you consume each day
Step 8. See your doctor if you experience gas symptoms, especially if you have a condition such as irritable bowel syndrome (IBS)
Your doctor can prescribe medications that can help you reduce them.
Advice
- Cut back on wine, dark beer and alcohol in general. These substances can impair intestinal digestion by increasing the amount of gas production. Alcohol can also make the gas smell worse when it passes through your body.
- There are several high-fiber foods. Avoid those that cause you to have excessive amounts of gas.
