How To Eat Fiber And Not Feel Bloated
How much fiber do you eat everyday?
Despite the fact that high fiber diets are encouraged by the American Dietetic Association, the Surgeon General & your general practitioner, the average American typically consumes less than the 20-35 grams per day that is recommended. In truth, we are lucky if we eat 12-15 grams!
Often, high fiber diets are shunned due to fear of increased gas and bloating or bowel disturbance. But, when followed appropriately, a high fiber diet doesn't have to mean flatulence! In fact, eating fiber will help regulate your bowel, assist normal detoxification processes, and even encourage healthy weight maintenance.
According to leading digestive health author, Brenda Watson, there are certain fiber rich foods, such as the indigestible sugars and starches found in vegetables, grains and legumes that are the greatest offenders. She explains that these foods are often poorly digested by the body, and instead of being broken down, they will travel to the colon where intestinal bacteria can ferment them. This can result in the production of intestinal gas which is the cause of the bloating you feel.
So, in order to alleviate such occasional gas & bloating, Brenda suggests that we pay close attention to the types of starches we eat, and if need be utilize supplemental digestive enzymes to support digestion. This is especially important when beginning a higher fiber diet.
When deciding on the right supplement, we are encouraged to look for the following ingredients: Amylase for starch digestion, alpha-galactosidase for the sugars found in beans and legumes, and cellulase which can assist with vegetable fiber.
Ms. Watson shares with us that there are also several causes of gas and bloating that don't implicate fiber as the bad guy:
Swallowed air - People normally swallow small amounts of air while drinking and eating. Sometimes, an excessive amount of air is swallowed from talking while eating, eating too quickly, or drinking carbonated beverages. This can create an odorless gas that is high in nitrogen and oxygen, which is usually emitted through belching.
Processed foods - A steady diet of processed foods can produce excess gas. Processed foods are typically stripped of essential nutrients such as chromium manganese, cobalt, copper, zinc, and magnesium. Without these nutrients, the body is unable to digest the carbohydrates in these foods properly. These unused carbohydrates end up providing fuel for the production of gas.
Poor food combining - Brenda Watson explains that fruit, which is digested very quickly by the body, should be eaten alone. If eaten with other foods, the digestive process will be slowed, and the fruit can ferment. Following this logic, proteins should also not be eaten at the same time as starchy carbohydrates.
So, by taking a digestive support supplement, and addressing the additional causes of bloating listed above, one can easily transition to higher quantities of fruit, vegetables and grains in the diet, without the pain & discomfort associated with high fiber diets.
Related Tags: wellness, weight loss, detox, detoxification, weight loss supplement, digestive care
Cassandra Cox is a 10-year veteran of the natural products industry. Having received her credentials as both a Nutritional Consultant and Digestive Care Specialist, she is passionate about education in optimum digestive care. best weight loss supplement Your Article Search Directory : Find in Articles
Recent articles in this category:
- Dental Insurance For Individual Can Be Of Help At Time
Dental problem may cost one a lot of money and pain. But, practicing a reasonable care could decreas - Personal Trainer For Perfect Health
There is a general misconception that need for a fitness trainer comes for novice or from those who - Varicose Veins - Causes, Symptoms, Treatment
The majority of people after thirty notice the changes that appear with the maturing. In this case t - Scenar Therapy - Self-treatment Or Healing Partnership
Do you want to learn about a device which will help you to ease your pain? If you get this kind of a - Scenar - 5 "no, Nos" Of Scenar
Are you fed up with the pain in your body? Various parts of our body seem to ache due to different r - Scenar Device - 5 Tips On Travelling With Your Scenar (skenar) Device
You might be aware of scenar which has become quite popular these days. This is actually the acronym - Scenar Therapy - How To Treat Your Pet With Scenar
There are many alternative methods of treatment that are being invented these days. Lots of people a - Your Options For The Treatment For Appendicitis
Appendicitis is considered to be a surgical illness. Due to its severe character, the treatment for - How To Choose The Right Copd Medication
Chronic obstructive pulmonary disease or COPD does not have any cure. But with the help of medicines - Septic Arthritis: Infectious Agents Penetrate Joints' Spaces
Another major type of arthritis is septic arthritis, which is also known in various terms like: pyog
Most viewed articles in this category:
- Drugs - the Last Alternative for Adhd in Kids
Anyone over the age of thirty who has grown up with ADHD understands that there was not much help av - Foods To Eat To Gain Weight
Malnutrition has the same degree of problem as obesity. There are people who are too skinny, they fi - Understanding Postpartum Clothing
The same way most pregnant women dream of the day when they will begin showing for wearing maternity - Kegel Exercising for Bladder Control and Enhanced Sexual Pleasure
Kegel exercises strengthen the muscles of the pelvic floor, thereby improving the urethra and/or rec - The Use Of Weight Loss Herbs
Nothing has garnered more attention in today's world than the success or failures of weight loss pro - A Simple Acid Relux Cure
Many people today are afflicted with heartburn. If they eat food that is too spicy, they get heartbu - Five Effective Household Back Pain Treatments
Back pain treatment comes in lots of forms, from exercise to pain mediction. Standard and most wides - Herbal Remedies - Can They Cure What Ails You?
You've probably heard about herbal remedies before and how they can treat a variety of health proble - Natural Relief for Tinnitus - What are your Choices
Natural Relief For Tinnitus - Alternative Options Did you know that there are an estimated 50 t - Birthing Around the World
Since ancestral times, different cultures showed off different customs and beliefs around the miracl