How to Decrease Gas Caused by Fiber in Diet
Consuming a high fiber diet can help to lower LDL cholesterol levels, aids in weight loss, makes you feel fuller for longer, prevents constipation and helps to control blood sugar levels, the Mayo Clinic says. Many nutritionists and doctors alike recommend increasing the intake of fiber in your diet. Unfortunately, increasing the amount of fiber you take in can also cause gas. By following a few simple steps, you can increase your fiber intake and decrease the gas caused by the fiber.
Instructions
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Raise your fiber intake gradually. The recommended amount of fiber is 20 to 35 grams per day, but most Americans only consume about half of this in a day. If you seek to increase the amount of fiber in your diet without causing gas, do so gradually. Spend a day counting and writing down how much fiber you eat. Once you know how much fiber you consume, make it a goal to add 1 to 2 grams of fiber a week to your daily average. Slowly increasing your fiber intake will prevent your body from being "shocked" or overloaded with fiber and will allow your digestive tract to slowly become accustomed to the increase in fiber. This gradual increase in fiber will greatly decrease the amount of gas that can be produced in a high fiber diet.
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Increase your water intake when increasing the amount of fiber in your diet. Water helps to flush out the system. Add a glass of water for every gram of fiber you add to your diet. This will help to reduce the amount of gas, will keep you hydrated and will further aid in preventing constipation.
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Take an over-the-counter anti-gas medication such as Mylanta or Maalox. If after slowly increasing the amount of fiber in your diet and increasing your water intake, you still are experiencing more gas than you'd like, feel free to take an over-the-counter ant-gas medication to further alleviate your gas.
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