Why does fiber make you gassy?

Though widely recommended, fiber is often linked to flatulence for people with irritable bowel syndrome (IBS). Paradoxically, fiber can both improve and worsen IBS symptoms. Why is that, exactly? And what can you do to reap the great benefits of fiber without suffering from increased gassiness?

There are actually two types of fiber

Fiber is a kind of carbohydrate. Though your body cannot really digest it, fiber is still useful, since it helps regulate blood sugar, decrease appetite, lower cholesterol and fuel the good bacteria in the gut. Fiber comes in two general flavors, to so speak: 

• Soluble 
• Insoluble

Soluble fiber can often give your gut a hand

The fiber found in oats and many fruits and vegetables tends to dissolve when it’s in water. That means that in your gut, it becomes a mushy kind of gel, which can help slow digestion, thereby improving glucose control and enabling better nutrient absorption. 

Insoluble fiber may be the culprit behind gas

Not all fiber dissolves in water. Insoluble fiber, the kind in many root vegetables, cruciferous vegetables, beans (legumes), wheat bran, corn bran, and seeds, tends to stay fibrous. As a result, food moves more quickly through the small intestine and colon. In consequence, you may feel bloated, gassy, or in abdominal pain. 

So should I eat more fiber? 

In general, fiber can be a good thing, even if you have IBS symptoms. Specifically though, you’ll want to steer toward the kind of fiber that’s most suitable for you. You may also find that gradually increasing your fiber intake may be a way to get more fiber while avoiding symptoms. 

Insoluble fibers can urge your digestive tract to work a little faster, speeding things up, so to speak, and potentially relieving constipation. If that’s what you need, try to eat more:

• Brown Rice 
• Carrots 
• Sweet Potato 
• Leafy Greens 
• Zucchini (a half cup)

Soluble fibers soak up water and may help with diarrhea and with slowing your digestion down. To achieve this, try to eat more:

• Berries (a quarter cup)
• Eggplant (peeled) 
• Oats 
• Oranges
• Squash 

You want to consider a few other sources of fiber, too, including certain fiber supplements:

Methylcellulose

Derived from natural cellulose, methylcellulose draws water into stool, making it larger so the intestines are more likely to move it along. It may help with constipation, pain in your lower abdomen, or gassiness, but you should speak with your physician before taking it.

Oatmeal

A low FODMAP food, oatmeal contains beta-glucan, a soluble fiber that might bulk your stool and help with both constipation and diarrhea (while conveying other health benefits, too). Not everyone’s body can tolerate oatmeal, as the starch in raw oats can add to gassiness. If it works for you though, it can be an excellent choice. You may want to pick unprocessed oatmeal you prepare yourself while avoiding extra sugar or milk. 

Psyllium

Psyllium (or ispaghula) is a prebiotic, meaning it feeds beneficial bacteria colonies in your gut. It’s made from husks, and can improve the consistency of your stool, which may alleviate multiple IBS symptoms. Unlike many FODMAPs, such as oligosaccharides, fibers like psyllium are soluble and less fermentable, so they don’t contribute as much to gas production.

Other sources of fiber

While beans, whole grains, and some cereals are common and excellent sources of fiber, they’re not always appropriate for people with IBS. Some people follow tips, like pre-soaking dry beans and cooking them in a new change of water, to decrease the risk that the amount of fiber in these foods may lead to gas. In general, a balanced eating plan that includes a lot of high-fiber, low-FODMAP foods along with regular exercise is a great recipe for both regular bowel movements and overall wellness.

Tips for eating more fiber 

Your body may not react well if you eat too many high-fiber foods at once, which is why experts say to add more fiber to your plate only little by little. Try to increase your fiber intake slowly and see if you notice any positive results.

By the time food reaches your small intestine, a lot of digestion has already happened. It’s normal, however, for certain carbs to remain undigested. When your gut contents pass into your colon, the bacteria there tries to process remaining carbs. This digestive activity and bacterial fermentation can cause gas, unfortunately. Some gas is normal though (the average person passes gas 14 times a day, after all!) 

Some kinds of fiber are considered prebiotics, substances that support healthy bacterial colonies in your gut. The healthier your gut’s beneficial bacterial colonies are, the better you can digest, generally speaking. If you decide to try prebiotic fibers, avoid ones that may be high FODMAP, start out with a low dose (below six grams a day), and try prebiotics for at least three weeks. It’s also fine to pair prebiotics with probiotics. 

How Salvo Health can help with IBS

At Salvo Health, our digital healthcare platform and virtual clinic provides you with continuous text-based support and care for your chronic condition. Imagine being able to text a certified physician or health coach to avoid flare-ups or manage your pain. Alongside text-based communication, members receive a customized care plan that can take account of how their symptoms can be managed. 

Get immediate access to a coordinated Salvo Health care team, including a certified specialist and board-certified health coach when you join Salvo Health today. 

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