How to add fiber without bloating and discomfort?

Fiber is an important nutrient that supports the digestive system, helps manage weight effectively and reduces the risk of chronic diseases such as diabetes and cardiovascular disease.

However, increasing fiber too quickly in the diet can cause bloating and discomfort. This is because the human body cannot fully digest fiber. Instead, bacteria in the intestines will break down and ferment fiber, creating gas. When gas accumulates in the stomach and intestines, it will cause bloating, according to the health website Health .

Ms. Roshini Raj, a medical expert in the US, points out the information you need to know about fiber.

Fiber is found in barley, beans, oat bran, nuts, vegetables and fruits.

Photo: AI

What is fiber?

Fiber is a type of carbohydrate found in plant foods such as vegetables, fruits, and grains.

Fiber is divided into two main types. Soluble fiber combines with water in the digestive system to form a gel that slows digestion. This type is found in barley, beans, oat bran, nuts, vegetables, and fruits.

The second type is insoluble fiber, which promotes the movement of food through the digestive tract and helps increase stool bulk, thereby helping to soften stools and prevent constipation. This type of fiber is found in abundance in wheat bran, whole grains, and vegetables.

How much fiber does the body need each day?

According to the US National Institutes of Health, women should consume about 25 grams of fiber per day, while men need about 38 grams. However, in reality, most adults consume much less than the recommended amount.

Benefits of fiber

Getting enough fiber has many obvious benefits. Fiber helps keep your digestive system healthy, regulates bowel movements, and prevents constipation. It also makes you feel full for a long time, helping with weight control. Fiber also helps slow down the absorption of sugar, thereby maintaining stable blood sugar levels.

A diet rich in fiber helps reduce the risk of dangerous diseases such as diabetes, stroke, high blood pressure, colon cancer and heart disease.

Why does fiber cause bloating?

Despite its many benefits, fiber can cause bloating. A sudden increase in fiber intake is a common cause.

When bacteria in the gut break down fiber and ferment it, gas is produced. If not properly supplemented, this condition can also lead to bloating, constipation, diarrhea or abdominal cramps.

How to increase fiber intake without bloating

The most important thing is to increase your fiber intake gradually. Instead of eating a lot of fiber all at once, let your body adjust gradually. Increasing fiber slowly over a few weeks will help minimize discomfort and protect your intestines.

Also, be sure to vary your fiber sources. Soluble fiber tends to produce more gas than insoluble fiber, but both are necessary for the body.

Another important factor is to stay hydrated. Drinking about 2 liters of water a day will help reduce bloating and aid digestion.

One thing to note is that fruit and vegetable peels are often high in fiber. If possible, wash and keep the peels when eating to maximize this source of nutrients.

Source: https://thanhnien.vn/lam-sao-de-bo-sung-chat-xo-ma-khong-day-hoi-kho-chiu-185251006224542952.htm