How to Add Fiber Without Causing Gas

Gas can cause stomach pains and bloating.
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Fiber has a number of health benefits. Not only does a diet high in fiber help to prevent chronic diseases, it can aid in weight loss. Because your body slowly digests fiber, you feel fuller longer and are less likely to overeat. You may have tried to increase your fiber intake in the past but noticed some uncomfortable gastrointestinal symptoms, such as gas. By adding fiber slowly to your diet, you can prevent or reduce gas.

    Step 1

    Increase the amount of fiber you eat slowly. Adding too much fiber to your diet quickly can cause bloating, cramping or gas.

    Step 2

    Replace one type of “white” food with whole-grain breads and cereal per week. White foods are refined foods made with white flour. Whole grains are higher in fiber than the white counterparts. Choose multigrain bread over white bread. Opt for brown rice or whole-wheat pasta. This will give your body time to adjust to the added fiber and prevent any gas or related symptoms.

    Step 3

    Add more vegetables and fruits to your diet slowly over a period of a few weeks to prevent gas. Add one serving of fruits or vegetables to your diet per week. By adding more fresh fruits and vegetables to your diet slowly, you will avoid the gastrointestinal side effects of fiber. Your goal should be to eat 2 cups of fruits and 2 ½ cups of vegetable per day.

    Step 4

    Increase the amount of water you drink. Liquids help your body digest fiber. Aim to drink eight 8-ounce glasses of fluid per day.


    • The National Academy of Sciences' Institute of Medicine recommends that adult women eat at least 25 grams of fiber each day.

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