"If you feel tempted to stock up on soluble fiber - say, by adding beans to every meal - you might want to take your foot off the gas. Literally. "Many people can experience gas or bloating when they increase fiber too quickly," Michelle Routhenstein, a preventive cardiology dietitian, told Business Insider. Eating too much fiber too quickly can cause more intense symptoms of gastrointestinal distress, like constipation, abdominal pain, and nausea."
"Routhenstein recommends starting by adding fiber to one meal a day at a time. "Choose foods you already enjoy and tolerate well, then build from there," she said. If you're very new to eating fiber (or have a history of it causing gassiness and bloating), some easy additions include: Sprinkling a teaspoon or two of ground flax or chia seeds on your morning yogurt or oats, building up as you go"
Most Americans do not eat enough fiber. Fiber supports heart and gut health, lowers cholesterol, helps manage weight, and reduces colon cancer risk. Increasing fiber too quickly can cause gas, bloating, constipation, abdominal pain, and nausea. Start by adding fiber to one meal a day, choosing foods already enjoyed and tolerated, and build slowly. Easy additions include sprinkling ground flax or chia on yogurt, mixing 1/4–1/2 cup beans into stews, and swapping fries for cooked vegetables. Daily fiber goals are about 25 grams for women and 38 grams for men.
Read at Business Insider
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