How to Get Fiber Without Gas and Bloating

There are ways to consume more fiber in your diet without all the tummy trouble. Find out more about how fiber keeps you healthy and how you can keep bloating and gassiness to a minimum.

What Is Fiber, Anyway?

“Fiber is only found in plant foods, including fruits, vegetables, grains, and legumes,” says Lynn Grieger, RDN, CDCES, a health, food, and fitness coach in Prescott, Arizona, and a medical reviewer for Everyday Health.

Soluble Fiber vs. Insoluble Fiber

• Soluble Fiber This type of fiber dissolves in water and absorbs it to create a gel that makes stool bulkier and easier to pass. “It also helps lower cholesterol and blood sugar levels,” says Grieger. Soluble fiber can be found in foods like beans, oats, apples, and avocados.
• Insoluble Fiber This type can’t dissolve in water. It passes through your digestive system whole and keeps the contents of the digestive system moving along. “It helps promote optimum digestion,” says Grieger, who adds that insoluble fiber often produces more gas than soluble fiber does. Foods that contain insoluble fiber include whole-wheat flour, nuts and seeds, and the skins of fruits and veggies.

Not everyone will experience gas and bloating when they eat fiber, says Jennifer Bruning, RDN, a spokesperson for the Academy of Nutrition and Dietetics. “It depends on the person and what they eat, and what other foods they may be sensitive to,” she says. “Some people find some high-fiber foods make you more gassy, and others less so.”

Benefits of Dietary Fiber

• Heart disease
• High blood pressure
• Colorectal cancer
• Obesity
• Type 2 diabetes
• Stroke
• Gastrointestinal issues, such as constipation and hemorrhoids

Does Fiber Cause Gas and Bloating?

“Gas is a natural by-product of gut microbes feasting on fiber,” says Bruning. This is particularly true if your body isn’t accustomed to consuming a lot of fiber. “Over time, our systems typically adjust to eating more fiber on a daily basis,” she says. Once fiber has become a regular part of your daily diet, gassiness and bloating are less likely to occur.

High-Fiber Foods That May Cause Gas

• Beans
• Whole-wheat products, such as cereals, breads, and pasta
• Bran products
• Oatmeal and oat bran
• Vegetables, especially asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, and onions
• Fruits, especially pears, peaches, apples, and prunes

How to Reduce Fiber-Induced Bloating and Gas

Bruning advises increasing your fiber consumption by no more than 5 g a week. This gives your body a chance to adjust to the increase in fiber incrementally, and you'll have a smoother transition and less intestinal gas to deal with.

• Eliminate other foods that cause gas. If you're already overwhelming your gut with fiber, cut out other foods that create gas. Try limiting or avoiding sugar-free candy and gum that contains sorbitol, as well as carbonated beverages.

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• Load up on water. Stay hydrated and drink plenty of water to prevent uncomfortable intestinal gas and bloating. “Fiber needs additional water to do its job moving through your digestive tract,” says Bruning.

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• Watch your air intake. When you eat, drink, and chew gum, you swallow a lot of air, which can result in excessive gas. To cut down the amount of air that gets into your belly, eat slowly, avoid smoking, and don’t chew gum.

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• Consult a registered dietitian nutritionist (RDN) for a personalized eating plan. Keep a journal of the foods you eat before the appointment, and track which foods make you feel gassy and bloated. The RDN can tailor a fiber-rich diet to suit your needs and prevent unwanted symptoms.
• Try over-the-counter (OTC) medications. Products with alpha-galactosidase, like Beano, help break down gas-producing carbohydrates in beans and vegetables. Products containing simethicone can help gas bubbles pass through the digestive tract. Lactase supplements help relieve gas and bloating caused by dairy products.