Adding one high-fibre food to your daily diet can slowly help reduce bloating
Fibre is among the most important nutrients your body needs for perfect digestion, supporting heart health, increasing satiety, and even boosting metabolism. However, according to experts, a smaller number of adults today meet the daily intake of fibre—which leads to digestive issues.
However, there is no straightforward way you can increase your fibre intake—way too much can cause stomach discomfort like bloating and cramps. And too little can cause severe constipation.
Why does fibre cause bloating?
Experts say mostly it happens when your body is not able to digest fibre—and the food travels to your gastrointestinal tract without breaking down. After it reaches the colon, the healthy gut bacteria, probiotics, help break it down or ferment it for nutrients.
And subsequently, it leads to the production of gas and other healthy nutrients like short-chain fatty acids—leading to bloating. However, increasing your fibre intake cannot guarantee that bloating will stop. If you are used to a low-fibre diet, it can create havoc with your digestion.
How to avoid bloating from fibre?
And so, among the best ways to find the perfect high-fibre diet is by doing it slowly. Experts recommend adding one high-fibre food to your daily diet so that your body can adjust to it properly, and gradually you can add more. Breakfast is the best time to start—you can begin by eating an apple along with oats or even take some hummus with veggies.
Apart from consuming high-fibre foods, make sure to increase your fibre intake by drinking lots of fluids—especially water—and regularly exercising, which helps move things through your digestive tract. If you feel bloated after eating fibre, take a 15–20-minute walk and drink more water as well, and slowly that discomfort will also go away.
When you eat, drink, and chew gum, you swallow a lot of air, which can result in excessive gas. And so, it is best to cut down the amount of air that gets into your belly. For that, you need to eat slowly, avoid smoking, and stop chewing gum.
Fibre-rich foods you can choose from
A few fibre-rich options that can help you prevent bloating include:
Soluble fibre
Soluble fibre is found in abundance in oats, barley, and some fruits like pears and apples and is extremely gentle on the digestive system.
Insoluble fibre
Insoluble fibre like wheat bran or vegetables, can sometimes cause more gas and bloating, so have them in lesser quantities if you get affected.
Whole grains
Make sure to eat whole grains like brown rice, quinoa, and whole-wheat bread daily for a fibre instead of refined grains.
Fruits and vegetables
Eating plenty of fruits and vegetables, especially those with their skins on, can help boost your daily fibre intake.
Legumes
Beans, lentils, and chickpeas are great sources of fibre, but they can increase gas in some people. To reduce that, you can try soaking them overnight.
Popcorn
Air-popped popcorn is a whole grain and a good source of fibre.
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