Adding fibre while bloating

Dietitian.Lauren Hmede
Mar 30, 2019
1 min read

Stomach bloating: Five ways you should be eating fibre to beat a bloated belly

Bloating can be due to many reasons, one of them is eating some types of food that are hard to digest and then lead to bloating and gas. While bloating is may be induce by food intolerance test so it is better to consult your GP in order to determine the main cause of bloating.

The NHS lists some of the foods which are known to cause wind and bloating.

These include:

Beans

Onions

Broccoli

Cabbage

Sprouts

Cauliflower

These vegetables are rich in fibre and while avoiding them could be a solution to lower bloating their intake is important to get the healthy fibre.

It is recommended to get 25-30 grams of fibre daily.

Fibre should not be an enemy whenever you experience bloating so instead you need to follow some easy steps:

1. Don’t cut out fibre

A lack of fibre may affect bowel movement and lead to constipation.

2. Avoid fibre overload

Too much fibre is not good for people with bloating as they may experience flatulence and abdominal pain. This especially occur when people consume insoluble fibre such as that found in wheat bran, seeds and nuts and there tough parts of vegetables and fruits such as their skins.

3. Which grains to choose

If you eat grains then choose the gentle types like brown rice and oats.

4. How to prepare vegetables and fruits

Peel or gently cook vegetables and fruits instead of eating them raw in order to lower bloating.

5. Nuts and seeds

Before eating nuts and seeds soak them for 12 hours in water to make their digestion easier.