Fibers are the part of plant foods that your body can not absorb or digest. The fibers are of two types: soluble and insoluble. Soluble fibers are soluble in water and turns into a gel like substance. Insoluble fibers are those that help to move food through the digestive tract and help regulate the digestion process.The main benefit of fiber is maintaining healthy colon and intestines. Eating foods high in fiber can improve or reduce constipation and diarrhea, alleviate symptoms of irritable bowel colon, reduces the risk of developing hemorrhoids and diverticular disease contributes to maintaining a healthy weight and reduce the risk of triggering diabetes and cardiovascular disease.
Female adults should consume 20 grams of fiber per day, while the male less than 30 g of fiber per day.
A high fiber diet has positive effects on a person’s health, but also has unpleasant side effects. These include flatulence or intestinal gas.
A diet that contains fiber will be quite diverse, since fibers are found in the composition of fruits, vegetables, whole grains, etc.. For this reason, many people are likely to consume more fiber than they need. Unfortunately, when will include more fiber than the recommended amount daily, daily meals, you will notice undesirable side effects: flatulence and bloating.
Foods that cause flatulence
Among the negative effects of excessive consumption of fiber include: intestinal gas, diarrhea, bloating, belching and even abdominal pain. These symptoms are more likely to be those who suffer from irritable bowel syndrome. Flatulence is a manifestation common and usually harmless, but can be uncomfortable or even painful for some people. The amount of gas produced from fiber varies from person to person.
Intestinal gas is produced as a result of the digestion process involving a number of bacteria.
Some fibers are digested to a greater extent by colonic bacteria that help digestion. As the fibers are better digested, the more gas is produced. However, the ability of bacteria to digest fiber can vary from person to person and some types of fiber (even if they are digested) can improve the quality of seats without causing flatulence. Therefore, choosing foods that contain fiber suitable for each person is a matter to be tested individually.
Carbohydrates can cause several intestinal gas because they may be more difficult to process the digestive system. Among the most common fibers can cause excessive flatulence include:
- whole wheat foods (cereals, bread and pasta)
- foods containing bran
- oatmeal and oat bran
- vegetables such as asparagus, broccoli, Brussels sprouts, cabbage and carrots
- fruits, especially pears, peaches, plums and apples.
Fortunately, in many cases, these foods should not be totally excluded from the diet, but but eaten in moderation.
Phased importance of fiber
Follow a diet rich in dietary fiber is a healthy thing, but must to know how to do this, to prevent unpleasant symptoms that can accompany. The main measure by which you can prevent uncomfortable intestinal gas is to slowly increase the fiber in your diet.
For starters, just add 1-2 servings per day of foods that contain fiber. For example, you can replace white bread they use in sandwiches with whole wheat bread or add a salad for dinner. Let your body adjust to the change and then magnify portions of foods that contain fiber while. Allow your body to get used to processing the fibers, and this phase transition will be easier and will reduce the possibility of occurrence of flatulence and abdominal discomfort. Do not forget to drink plenty of water.
Prevent excessive flatulence
There are some extent of their that you can take to prevent excessive flatulence:
- Try to eliminate foods that do not contain fiber and that you know trigger abdominal gas. Limit or avoid consumption of sweets, products containing sugar and soda spoon.
- drink plenty of water. Stay hydrated and drink fluids to prevent intestinal gas, discomfort and bloating assumed by them.
- temporarily remove onion and garlic in the diet is rich in sulfur can cause intestinal gas
- reduce consumption of dairy if you notice that they could be one of the causes of excessive flatulence
- pay attention to intake air. When you eat, drink or chew gum, you swallow more air, which can cause excessive intestinal gas. Eat slowly, avoid smoking and chewing gum to reduce the probability of swallowing air.
- make a list of foods that you eat to track exactly how that would be foods that will cause flatulence. Some foods can affect more than others and it is important to avoid them.
- Be patient and allow your body to adjust to a diet rich in fiber. As you consistently eat fiber, you will notice that excessive flatulence will disappear. Do not give up on a healthy diet rich in fiber.
- The more you exercise to encourage peristaltic action of the colon. Yoga and walking are just some of the physical activities that can support digestive system function.
Some natural remedies can relieve flatulence with which include:
- honey – take a spoon of honey on an empty stomach followed by a glass of water every morning
- Cinnamon – helps metabolize fat and prevents excess gas
- fennel and anise – a cup of tea that contains a combination of fennel with anise may be useful for treating flatulence.