By Everyday Health: http://www.everydayhealth.com/digestive-healt...
A high-fiber diet offers many health benefits, but unfortunately it also comes with an unpleasant side effect. Here's how to fit fiber into your diet without all that intestinal gas.
By Diana Rodriguez
Medically reviewed by Pat F. Bass III, MD, MPH
Many people have an image of bland, tasteless foods when they think of fiber. And according to the American Dietetic Association, the typical American eats only about 11 grams of fiber a day, even though most adult women should shoot for over 20 grams and men should aim for over 30 grams.
But fiber doesn’t deserve its dull rap — in fact, when you eat a balanced diet that’s rich in whole grains, fruits, and vegetables, you’ll likely get most of the fiber you need. Fiber has also been shown to help manage weight and lower your risk for diabetes and heart disease.
Unfortunately, when you start to include more fiber-rich foods in your diet, you may start to notice an undesirable side effect: excessive gas. Flatulence and bloating can result, which can be embarrassing and uncomfortable, to say the least.
Foods That Cause Gas
Many carbohydrates can cause stomach gas, as they can be tough for the digestive system to process. Some common high-fiber foods that can cause excessive gas include:
Whole-wheat products, such as cereals, breads, and pastas
Oatmeal and oat bran
Vegetables, especially asparagus, broccoli, Brussels sprouts, and cabbage
Fruits, especially pears, peaches, prunes, and apples
Fortunately, you don't have to eliminate these healthy, tasty foods from your diet to get relief from excessive gas.
Ease Into High Fiber
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