How to cure bloating from too much fibre

What you need to know:

Dietary fibre plays an important role in keeping you healthy. Sometimes, however, eating fibre results in painful gas and bloating. By following some effective guidelines, you can enjoy the benefits of fibre while reducing gas and bloating.

Including fibre in our diet is important because it lowers cholesterol thus preventing cardiovascular disease, regulate bowel movements and controls blood sugar levels. However, a fibre-rich diet tends to come with the inconveniencing disadvantage of bloating.

Dr George Bwesigye, a general practitioner, says bloating is a condition when the abdomen (stomach) feels full and tight. “Sometimes the stomach does actually become bigger and you feel the need to loosen your clothes. This is usually a result of gas getting trapped and filling the gastrointestinal tract,” Dr Bwesigye explains.

Cause
Bloating is caused by a number of reasons but the commonest dietary cause is foods rich in fibre such as wholegrain cereals, pasta and bread, among others. Bloating caused by fibre intake will also cause flatulence and abdominal cramps. However, Jackie Mary Nanyonjo, a nutritionist, notes that there is a safer way to consume fibre-rich foods without getting bloated.

“Bloating from consuming high fibre usually occurs when one consumes them in large quantities rapidly.
For instance if you have around four servings of beans on your first day, expect to get bloated,” she notes adding: “If you want to start a high fibre diet, introduce it in small portions so that your digestive system is able to adjust.”

Foods
Nanyonjo says most times, you do not need that much fibre intake as each age group has a particular amount of grammes they should consume every day. For example, women aged 50 years and younger should take 25 grammes a day while men the same age should stop at 38 grammes.

You will need less fibre as you age. For example, women aged 51 and older need 21 grammes while men the same age need 30 grammes a day. Another way to reduce intake is by replacing foods with high fibre such as beans, lentils, and peas with those low in fibre such as carrots, beets, asparagus tips, string beans, lettuce, tomato sauces, pureed spinach or strained vegetable juice. A cup of beans contains 46 grammes of fibre while carrots have 1.5 grammes.

Nanyonjo further cautions against consuming sugary foods. Instead of your morning cereal take a bowl of oats topped with fresh berries or an omelet made with fresh greens.

Regina Nantege, a dietician, observes that sometimes the bloating is caused by underlying conditions such as constipation or irritable bowel syndrome. “The bloating will go away if the problem has been treated,” she says.

Types
There are two basic kinds of fibre, soluble and insoluble. Although the body cannot digest either of them, they are both necessary for a healthy diet.

Soluble fibre breaks down in the water found in the digestive system and forms a gel. It helps keep stools soft and slows the digestive process.

Insoluble fibredoes not break down at all, as it passes through the digestive system. It adds bulk to bowel movements and helps to move food along.

Water
To get rid of bloating, she further advises that you drink water since fibre can be hard to digest. Drinking plenty of water helps your digestive system break down fibre and flush your system of bacteria that may remain in the digestive tract. It will also help you to avoid constipation, which is one of the main causes of bloating.

She further adds that one should not consume raw vegetables, adding that heat will naturally break down some of the fibre, making them easier to digest and less likely to cause bloating.

Exercise
Nanyonjo says getting plenty of exercise will keep your organs functioning properly and will assist your digestive tract in processing of foods.