How To Stop Bloating From A High Fiber Diet

Avoid Rapid Weight Gain

How To Get Rid Of Bloating? Learn How To Reduce Bloating

Rapid weight gain is linked to bloating for several reasons.

First, a buildup of fat in your stomach area may constrain your bowels, increasing tension and contributing to bloating. Additionally, fat may have inflammatory effects, contributing to hypersensitivity in your gut .

Finally, unwanted weight gain may cause you to focus attention on your stomach area, which may increase your perception of bloating .

If you have overweight or obesity and are experiencing bloating, trying some healthy strategies for weight loss such as exercise and limiting portion sizes may be beneficial.


Rapid weight gain may contribute to bloating by increasing bowel tension, inflammation, and mental focus on your stomach area. Conversely, weight loss may help reduce these effects.

Why Some Foods Cause Gas

As a general rule of thumb, gassy foods are those that contain certain types of carbohydrates, soluble fiber , or both.

These substances are not fully absorbed in the small intestine and instead make their way down to the large intestine where they are broken down by gut bacteria. The product of this process is gas.

You can avoid gas by eating less carbohydrates and soluble fiber.

It is important to know that some gas is normal and that many gassy foods, like beans and broccoli, are good for you. Try to limit your diet to the non-gassy foods only when you absolutely must remain gas-free.

Some Low Fermentable Foods To Reduce Bloating Include:

  • non-starchy vegetables
  • cheese
  • healthy fats such as cold-pressed olive oil, coconut oil, butter, and avocado

Animal protein and fats do not contain fermentable carbohydrates that cause bloating after eating. It is also important to include vegetables and fruit in the diet. Eating low fodmap fruits and low fodmap vegetables are the best carbs to eat to initially reduce bloating and gas.

Here is a list of low fodmap vegetables and low fodmap fruits that are the least likely to cause bloating after eating.

I encourage you to use these lists to create a safe food list with foods that do not cause you to feel bloated. Also, make a list of foods that you notice cause bloating for you. Instead of strictly adhering to very restrictive diets, use them to help you identify the carbs that cause you to bloat.

What are your trigger foods, and what carbs cause you the most bloating? What foods can you eat without experiencing bloating?

One of the questions I always ask in my initial consults is:

How do you tolerate fiber, high fodmap foods, or fermentable foods such as beans, legumes, onion, garlic, dried fruits, or resistant starches such as potato and bananas?

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What Are Some Other Ways To Avoid Bloat

Eating the right foods is a great way to keep bloat at bay, but its not the only thing that can help.

Eat slowly

For starters, how you eat is just as important as what you eat. When you eat quickly, you swallow more air, which contributes to bloating, explains Cassetty. To combat this, make an effort to eat slowly and chew foods more thoroughly. Remember, its a marathon, not a race.


Its also important to limit your intake of carbohydrates known as FODMAPS, which arent well digested and get fermented, thereby producing excess gas and bloating. Examples of high-FODMAP foods are dried fruit, cauliflower, kale, and milk. People with IBS are especially vulnerable to bloating when they consume these foods, but some of these carbohydrates can cause bloating even in people who dont have IBS, Cassetty says. Sugar alcohols, for example, which are found in sugar-free candies and gum, are hard for most people to digest.

Limit processed foods

Try to keep your consumption of processed foods to a minimum, and instead focus on whole and minimally processed foods. Its important to eat a range of plant foods, including a half plate of fruits or veggies at all of your meals, Cassetty advises. This strategy helps you reduce your sodium intake and boost your potassium intake, which can help minimize bloating from water retention.” Its also a good strategy for increasing your fiber intake.

Keep the fizzy stuff to a minimum

Study Design And Participants

food cleanse detox in 2020

Participants are from the Optimal Macronutrient Intake Trial to Prevent Heart Disease , a randomized 3-period crossover feeding trial. Detailed methods and the main results have been published elsewhere . The study was conducted from April 2003 to June 2005 at 2 study centers . Institutional review boards at each study center and an independent data and safety monitoring board approved the protocol and monitored the trial. Each participant provided written informed consent.

The study included generally healthy participants aged 30 years or older with prehypertension or hypertension , not on antihypertensive medication, and free of diabetes or other cardiovascular diseases. We assessed the participants’ eligibility and collected baseline data at screening visits when participants were eating their own diet. We also used Food Frequency Questionnaires to collect information on participants’ own diet during the screening visit. All eligible participants experienced a 6-day run-in period, during which they were introduced to the feeding protocol. Individuals who were not able adhere to the feeding regimen were identified and excluded. During the run-in period, the participants ate 2 days of meals from each of the 3 study diets and were then randomly assigned to one of the 6 sequences of the 3 diets. Each feeding period lasted 6 weeks and a washout period of 2â4 weeks separated each feeding period. Participants ate their own food during the washout period.

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How To Cure Bloating From Too Much Fiber

Dietary fiber plays an important role in maintaining health. It not only helps promote regularity, prevent constipation and control blood sugar levels, but it also may help lower LDL — bad cholesterol — levels and protect against some types of cancer. Sometimes, however, eating fiber results in painful gas and bloating. By following some effective guidelines, you can enjoy the benefits of fiber while reducing gas and bloating.


Regulate your fiber intake. Because your body requires time to adjust to a fiber-rich diet, consuming a lot of fiber can cause bloating. By adding small amounts of fiber-rich foods to your diet slowly but consistently, you decrease the risk of bloating. Add one additional fiber-rich food to your diet each week to prevent fiber overload.


Drink water to reduce fiber bloat. Fiber soaks up water to help keep it moving through the digestive tract and flush food waste materials from the body. recommends that you drink at least eight 8-ounce glasses of fluid every day. The more fiber you eat, the more fluid you need.


Exercise to help speed up digestion and stimulate muscles in the gastrointestinal tract, which helps you to eliminate fiber from your body more quickly and reduces the production of gas and bloating. Participating in moderate physical activity, such as brisk walking, cycling or swimming, for 30 minutes daily helps regulate your digestive system.




Though Study Does Suggest That High Fiber Diets May Be Healthier Overall

Johns Hopkins University Bloomberg School of Public Health
People who eat high fiber diets are more likely to experience bloating if their high fiber diet is protein-rich as compared to carbohydrate-rich, according to a study.

People who eat high fiber diets are more likely to experience bloating if their high fiber diet is protein-rich as compared to carbohydrate-rich, according to a study led by researchers at the Johns Hopkins Bloomberg School of Public Health.

The researchers, whose findings were published online January 15 in the journal Clinical and Translational Gastroenterology, analyzed data from a clinical trial of high fiber diets. They determined that when the 164 trial participants ate versions of a heart-healthy, high-fiber diet that was relatively rich in plant protein, they were about 40 percent more likely to report bloating symptoms than when eating a carbohydrate-rich version of the same high fiber diet.

The study suggests that people who want to eat a high fiber diet would be less likely to experience bloating if the diet were relatively carb-rich versus protein-rich.

High-fiber diets are believed to cause bloating by boosting certain populations of healthful fiber-digesting gut bacteria species, which produce gas as a byproduct. The findings thus also hint at a role for “macronutrients” such as carbs and proteins in modifying the gut bacteria population — the microbiome.

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Be Aware Of Food Intolerance And Allergies

Bloating is a typical symptom of a food intolerance or allergy. Intolerances and allergies can cause excessive gas production or gas to become trapped in the gastrointestinal tract. The foods most likely to cause this are wheat or gluten.

No reliable tests exist to identify a specific food intolerance or allergy, so the best way to identify them is through trial and error. It can help to keep a food diary to track which foods are causing symptoms, such as bloating.

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If you want to fight belly fat, burning calories and fat through cardio especially interval training is your best bet. Bloating, on the other hand, is its own beast, and you can’t feel confident rocking your fitted shirts if your belly is superpuffy. Luckily, there are easy ways to reduce bloating so that you can show off that tummy you’ve been working so hard to get.

  • Put this down: Not only is too much sodium bad for your heart, but it will also cause you to retain water and not just in your belly so stop yourself the next time you reach for the salt shaker. Extra sprinkles aren’t the only way we consume too much sodium. Limit high-sodium foods such as hot dogs, cottage cheese, bacon, soy sauce, and chips.
  • Sip this: When you’re belly is bloated, filling up on water seems like the last thing you want to do, but it helps prevent bloat in two ways. When you’re not drinking enough fluids, your body retains water to prevent dehydration. So sipping nature’s beverage can actually reduce water retention. Drinking water also prevents constipation, which is another cause of a bloated belly. Also include foods with high water content such as watermelon, celery, grapefruit, and cucumbers.

Image Source: POPSUGAR Photography / THEM TOO

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How To Get Rid Of Bloating Fast According To Dietitians


Stocksy / Design by Dion Mills

Bloating happens to everyone. And while it’s not something you need to get rid of, if it’s causing you discomfort there are ways to find relief. In a perfect world, we’d all subscribe to a balanced diet filled with organic veggies, gluten-free grains like quinoa, and easily digestible proteins like chicken and fish. We’d trade in happy hour cocktails for water and manage to avoid any trace of fatty, salty foods. While a bit idealistic, this is what Charles Passler, DC, founder of Pure Change and nutritionist to celebrities like Bella Hadid and Adriana Lima, recommends for avoiding the common feeling of belly bloat altogether.

Unfortunately, busy schedules and the convenience of a quick takeout meal can make it difficult to stay on track. Add in other factors that may lead to bloating like dehydration, constipation, PMS, and you can be stuck with an uncomfortably bloated stomach despite your best efforts. Fortunately, there are ways to combat belly bloat for quick relief from even the worst symptoms of this pesky digestive problem. We spoke to Passler and other health experts on how to get rid of bloating fast, so you can get back to your routine and feel your best.

Here are 20 things to do the minute you feel bloated.

Other medicinal bitters that may aid with digestion include dandelion, gentian root, burdock, yellow dock, and Angelica.

What Is Bloating Again

Bloating is a feeling of tightness, pressure or fullness in your stomach, according to the Cleveland Clinic. It can also come with a swollen stomach, but it doesn’t in all cases, Farhadi says.

There’s a range with bloating: It can feel anywhere from mildly uncomfortable to incredibly painful, and it can be a recurrent issue for some people, notes Farhadi.

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Take Time To Meditate

The older, wiser, less-bendy sister of yoga, meditation is an amazing activity that people can reap major rewards from. A 2014 study in Eating Behaviorsfound that individuals who meditate are less likely to overeat or give in to emotional eatingand this is key if you want to stay on track with your anti-bloat plan over the next day. To get started, unroll a yoga mat or sit on a carpet in a sunny room and take five uninterrupted minutes thinking about something that you’re grateful for.

The Best And Worst Foods For Bloating

The Best Non

Lets talk about something uncomfortable: gas and bloating. Most of us pass gas anywhere from 12 to 25 times a day, according to Brigham and Womens Hospital, and surveys show that abdominal bloating affects up to 30% of Americans. Having a perfectly flat stomach all the time isnt normal, says Health contributing nutrition editor Cynthia Sass, MPH, RD. After you eat and drink, food and liquids take up space inside your stomach and intestines, and that means some expansion.

A ballooned belly doesnt necessarily indicate that something is wrong with what you eat, but if your abdomen is too swollen to squeeze into your jeans, you may want to identify the belly bloaters in your diet. 11 Reasons Why Youre Not Losing Belly Fat

Worst: Broccoli, cabbage, kale Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat. But dont shun those healthful greens just yet. Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system thats less prone to bloating, Sass says.

Combine legumes with easily digestible whole grains, like rice or quinoa. Your body will eventually get used to them. If you eat fruits, veggies, nuts, whole grains, and beans often, they wont bother you as much as if you eat them sporadically, Sass said. 24 Fat-Burning Ab Exercises

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What Causes Bloating

Some people experience bloating as a reaction to certain types of food, like dairy. Listening to your body and taking note of what youre eating when you feel bloated is key to figuring out which foods might irritate your system.

Some people experience bloating as a result of eating too much or eating too quickly. Whatever the reason for your bloating, there are plenty of healthy foods that help reduce bloating.

If youre looking for what relieves bloating fast and want to eat something today that will help you look and feel better by tomorrow, youre in the right place.

How To Stop Bloating

If youve been feeling inflated lately, your diet may be responsible for your puffed-out pooch.

We all know to eat less salt and to scale back on drinks during happy hour. But what else can we do to stop bloating and ease our swollen bellies?

We spoke with two wellness professionals to gather their tricks on how to improve gut health with a diet of flat-belly foods.

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How Does Fiber Affect Your Digestion

There are two main types of fiber. Each type of fiber plays a different role in digestion:

  • Insoluble fiber adds bulk to your stool and helps food pass more quickly through the stomach and intestines. It also helps balance the pH in your intestine, and may prevent diverticulitis, an inflammation of the intestine, as well as colon cancer.
  • Soluble fiber attracts water and forms a gel-like substance with food as its digested. This in turn slows down digestion and helps you feel full faster, which is important in weight management. It may also help lower your risk of heart disease, regulate your blood sugar, and help reduce LDL cholesterol.

Fermentable fiberscan be from both these categories, though more often soluble fibers are fermented. Fibers fermented by bacteria help increase the bacteria in the colon, which aids digestion. It also plays a major role in human health.

While too much fiber can have negative effects, a proper amount of fiber is important for your health. Fiber is essential for regular bowel movements, cholesterol and blood sugar management, healthy gut bacteria, and preventing chronic disease, among other functions.

In populations that eat a regular high-fiber diet of more than 50 grams of fiber per day , like rural South Africans, chronic diseases such as colon cancer are very low. This is a stark contrast to the much higher risk of colon cancer among African-Americans who eat a higher fat diet with only about 15 grams of fiber per day.

What Causes Bloating After Eating

What I Eat to Reduce Bloating LONG TERM | High Fiber Recipes Why I Stopped Low FODMAP

Bloating occurs in the abdominal area. It happens when large amounts of air or gas build up in the gastrointestinal tract.

Eating is a common cause of bloating because when the body digests food, it produces gas. People also swallow air when eating or drinking, which then enters the gastrointestinal tract. Flatulence and burping usually help to relieve buildups of gas and air in the gut.

Bloating is a symptom of many health conditions, such as irritable bowel syndrome or a food intolerance. However, most cases of bloating are avoidable.

Bloating after eating is a widespread experience and usually not a cause for concern. People with bloating can often treat their symptoms at home, such as by using one of the methods highlighted in this article.

However, bloating can sometimes also be a symptom of an underlying health condition that may require medical attention.

Anyone with bloating accompanied by other symptoms should see a doctor. These symptoms might include:

  • abdominal pain

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