Hi Sweet Friends,
Sometimes when folks add more veggies and fiber-filled foods to their plate, their digestive system doesn’t cooperate very well and uncomfortable physical issues crop up. These not-so-awesome bathroom trips and embarrassing gassy moments have given fiber a bad name. But fiber really is your friend — you just have to get to know it a little better and learn a few simple fiber guidelines. Today, I hope to mend any grudges you have against fiber and show you how to live in harmony with it. C’mon, give fiber a chance!
What is fiber?
Quite simply, fiber is plant roughage — the part of veggies, fruits, beans, grains, nuts and seeds that resists digestion. So why would you go out of your way to eat things that just come out anyway? For precisely that reason. Fiber helps clean out your digestive system and get rid of things (namely extra hormones, cholesterol, toxins and waste) that shouldn’t be there.
Fiber also provides a plethora of other health benefits, including proper colon health and intestinal bacterial balance. In addition, fiber-rich foods are essential for a strong immune system, faster metabolism and weight control, diabetes and cardiovascular disease prevention, beautiful skin and better overall health. Are you beginning to see why I’m so passionate about fiber?
What’s the difference between soluble & insoluble fiber?
Insoluble fiber has a laxative effect and is found in fruit and vegetable skins, wheat, wheat bran, rye and rice. It doesn’t readily dissolve in water so it adds to fecal bulk (poop mass). It’s crucial for hearty, healthy bowel movements, which should be excreted at least once or twice a day.
Soluble fiber absorbs liquid, swells and is readily digested by intestinal bacteria. It ferments and produces gases in the digestive tract. I know this doesn’t sound so sexy, but it’s very important for colon health. Soluble fiber creates a feeling of fullness and is the kind of fiber responsible for lowering LDL “lousy” cholesterol. You have to look a little harder for soluble fiber in the diet, but champions include chia seeds, flax seeds, oats, oat bran, barley, beans, lentils, psyllium and most fruits — especially berries.
How much fiber do you need to eat?
There’s a big difference between how much fiber the average person is eating and how much they should be eating for optimal health. The recommended intake for disease prevention is 14 grams of fiber for every 1000 calories consumed, which averages to at least 38 grams per day for men and 25 grams per day for women. Many health authorities, however, recommend eating even more fiber to better your chances of overall health and wellness. However, the average American fiber intake is about half of what’s recommended — 16-18 grams of a day for men and 12-14 grams per day for women.
And let’s not leave out the kiddos! Kids eat less food and should naturally have less fiber in their diet. But, fiber is still important for their overall health, and it’s important for them to have a mix of insoluble fiber-rich veggies, wheat bran, and rice as well as soluble fiber-rich beans, seeds and berries. Loose stools are often the first sign that a child may be getting too much fiber, or an improper balance of soluble and insoluble fiber.
Why does fiber cause gas and indigestion?
Too much added fiber, too fast
An increase in total fiber, especially a jump too quickly can cause gas and bloating. But, it’s really the fermentation of soluble fiber in the colon that produces these issues. Soluble fiber hits the colon undigested, and when the gut bacteria works to break it down, gas results. A-ha! This is why the childhood song pokes fun at beans as the “musical fruit” and not lettuce — beans have a great deal of soluble fiber, lettuce has mostly insoluble fiber. Keep in mind that beans or no beans, it is actually normal to pass gas 13-21 times a day. Yes, I said it’s normal. Fart-tastic!
Digestive disorders
Irritable bowel syndrome and other digestive disorders affect how much gas moves through the intestinal tract and can increase intestinal gassiness as well as bloating and painful discomfort. Like anyone new to a high-fiber diet, folks with sensitive or otherwise challenged digestive systems should increase fiber intake slowly and ensure a mix of both insoluble and soluble fiber-rich foods.
Soluble fiber like the kind found in chia seeds and flax seeds helps to soften stools and make happy bowel movements with minimal discomfort. Raw vegetables and cruciferous vegetables may provide special challenges for those with digestive disorders. If this is the case, eating smaller quantities or cooking veggies thoroughly may give some relief.
You’re not drinking enough water
To avoid constipation (which often goes along with extra gas and bloating), be sure to increase fluid intake as you increase fiber intake. If you’re dehydrated, your body pulls water from your food waste, making your poop more difficult to pass. Women need (on average) at least 2 liters of water a day and men need at least 3 liters a day. You can also calculate this by dividing your body weight in half and drinking that quantity of water in ounces (a person who weighs 200 pounds needs to drink 100 ounces water daily).
The rest of the culprits
Eating too fast, smoking, chewing gum, not chewing your food thoroughly, drinking carbonated beverages, eating lactose found in dairy products, even chowing on too much fructose (fruit sugar), and loading up on too many raffinose-heavy foods like beans, broccoli, cauliflower and cabbage can increase gas production. In case you’re curious, raffinose is a hard-to-digest sugar. Kombu (a seaweed) helps break it down, therefore making it easier to digest. (I share my tip for using kombu while cooking below.)
A diet too high in fatty foods can also increase bloating and digestive discomfort. Fatty foods (even of the healthier fat variety) slow down stomach emptying and lower the transit time of foods through the digestive system. This gives the body extra time to get gassy and uncomfortable.
What do you think about fiber supplements (pills)? If you like them, is there one you recommend or what to look for in them?
Asking questions are in fact good thing if you are not understanding anything entirely, however this article
provides good understanding yet.
So, literally, for at least 10-15 years I ata a very large salad with my own homemade (simple lemon, x-virgin olive oil, etc) dressing, for lunch. All of a sudden, out of the blue, one day my body rebelled, and I became extremely gassy and couldn’t continue. I went to my doctor of 20 years, and he said, “Some people, when they get my age, can’t digest fiber; your body doesn’t want that much fiber.” I couldn’t understand why it just happened “overnight.” Made no sense to me at all. I then began making stir-frys—a real pain. Now, it’s 15 years later and THOSE are now causing diarrhea!! The only thing besides the fresh, cooked vegetables is ex-virgin olive oil, salt, pepper, and a small bit of garlic powder!! HELP!!
I am an RN & Certified Health Coach andantes truly impressed by How you present your good tips, how to put them to work for improved health & how the body works in conjunction with the food you put in it. I will recommend you and congratulations! You are one of the very few who makes it easy & understandable for those who don’t have a lot of knowledge with how food is the very base of good health. God gave you a gift & may He bless you ongoing in your pursuit of helping people to achieve good health!!! – Sincerely ,
DEE
I had almost given up again on adding back fiber as I’m so tired of feeling discomfort, but it’s super important for me as I’ve had a bowel obstruction in the past. Thanks for giving detailed, how-to’s and giving me back some hope!
On behalf of the whole Crazy Sexy Team, we’re happy to help! We hope you feel better soon, Sara. Xo.
Sara, I also struggle with intense pain and worsening constipation from attempting to add fiber to my diet (you can see my post, below). Have you had any success sticking with the fiber?
Great post. You makes us understand about high fiber food/diet. I just only want to add that water is necessary for digestion. All the fiber food/diet which we consume if it is not properly digested, then it doesn’t make any sense of taking it.
Not sure how old this post is, but maybe someone is still reading! I am 38 yrs. old and have had some difficulty with slow digestion, decreased appetite, and IBS-C. I drink at least a gallon of water a day. A while back, I tried adding psyllium to my diet (via some grain-free bread recipes). The pain and bloating were pretty intense, so I stopped. Recently, I began eating flaxseed. I really like it, so I might eat 1/4 C for breakfast. I have had bowel pain and very hard movements as a result! What gives? I don’t think my behavior is unreasonable, but the symptoms I’m experiencing make it seem like I’m eating platefuls of quick-crete. Help!
I’m having a particularly hard time digesting insoluble fiber. Would adding some soluble fiber like chi’s seeds or flax seeds help? I find stool softeners help a little.