More Fiber, Less Bloating
More fiber, less bloating.. A diet high in fiber is an essential part of preventing heart diseases. However, some people experience flatulence and bloating when they try to eat more fiber, which takes them away from these foods. Here are some tips to eat more healthy fiber while eliminating their unpleasant side effects.
Soluble fiber and insoluble fiber
An average adult needs 25 to 40 grams of dietary fiber per day, but most people consume only half that amount. A diet rich in fiber can help lower cholesterol and blood pressure and reduce the risk of heart disease, so it is important to consume enough of it. There are two types of dietary fiber:
Soluble fiber, which is found in oats, barley, legumes (beans, soybeans) and fruits. They are digested in the large intestines where they can cause flatulence.
Insoluble fiber is found in the bran, whole wheat, brown rice and vegetables, which produce little flatulence during their passage through the intestines.
Just because insoluble fiber does not cause much bloating, you may think they are a better choice for you? Maybe not! Soluble fibers are important, in terms of their health benefits for heart. Their gelatinous consistency sticks to cholesterol in your blood and removes it from the body, reducing cholesterol and the risk of heart disease. Insoluble fiber helps prevent constipation, but does not offer the same heart health benefits of soluble fiber.
Here are some steps to follow in order to avoid discomfort while your body adjusts to increased fiber intake:
Slowly increase your fiber intake. For example, if you have never consumed legumes, start with half a cup a few times during the week. As for the high fiber cereal psyllium, first 15 ml (one full tablespoon) then increase the serving size as suggested on the box.
Drink more water as you increase your fiber intake. Try to drink six to eight cups of water a day.
Divide foods rich in fiber between all meals and snacks instead of eating them all together.
Try more fiber-rich recipes. Start with these delicious choices:
Quinoa Pilaf with Lentils – 5 grams of fiber per serving
Oats with dates – 7 grams of fiber per serving
Poached pears in red wine – 4 grams of fiber per serving
Some foods are known to cause flatulence, but they are so healthy that you will still consume! Cruciferous vegetables (cabbage, broccoli, cauliflower , Brussels sprouts) and legumes (chickpeas, kidney beans) contain raffinose, a substance that causes flatulence and bloating. Digestive enzymes, available as over the counter supplements can help to digest raffinose. The following tips can come in handy:
Cruciferous vegetables: Steaming vegetables before eating.
Not more than 125 ml (1 /2 cup) per serving for each meal.
Legumes: Soak the beans for about 12 hours, changing the water several times.
After soaking , boil legumes in cool water until they are tender. All varieties have their own cooking time, which can vary between 30 minutes and three hours.
Add a slice of kombu- a type of dried seaweed available in health food shops, to make legumes easier to digest.
If you do not have time to cook legumes, choose canned varieties with less sodium and kombu added.
Caution: Insoluble fiber and irritable bowel syndrome
If you suffer from irritable bowel syndrome, a high intake of insoluble fiber may worsen your symptoms. You need to reduce your consumption if it causes symptoms of bloating or abdominal pain. Stick to the heart healthy soluble fiber that is able to relieve you of the symptoms of irritable bowel syndrome.
Return from More Fiber Less Bloating to Glycemic Index home page
