Fiber Question...PLEASE HELP!!

cassiemk85

OK....This may be a TMI question for some but I would not be asking if I was not absolutely miserable....PLEASE HELP!!!

I like to not just track the calories, I like to really try to ensure that I meet all of the nutrition goals MFP alots me daily and one of those is making sure I consume 25 grams of fiber. I know that diets rich in fiber and protein help keep you fuller longer, burn fat more effectively, etc. So I really would like to continue eating plenty of both. Here is the thing... The gas issues I get from fiber are making me MISERABLE. Not only is it incredibly embarassing for me working in a very small office environment (you get what I am saying), I also feel EXTREMELY bloated with painful gas cramps. I drink TONS of water all day and that does not help, and I don't want to have to keep taking anti-gas pills, that just does not seem very healthy. Has anyone else suffered from this issue? What did you do? I almost feel like avoiding fiber as much as possible, that is how bad I feel right now. ANY advice is strongly encouraged, THANK YOU!!

kandell

How long have you been eating 25 grams of fiber? It could be that your body isn't used to the diet and needs to adjust to it. Or maybe it's just a process of cleaning out your bowels?

_John_

mine isn't too bad unless i eat green beans (and similar legumes, pinto/black beans are actually ok for me), concentrated fiber from grains, or "synthetic" type fibers like the powdered supplements and polydextrose.

Basically I do pretty well on most fruits and vegetables (the best form of fiber anyway because all the goodness that comes with it) and grains though.

sodakat

Maybe you are over doing it by eating too much fiber all at once instead of gradually increasing the daily amount. Oatmeal doesn't seem to be as gas producing as dried beans, for most people and there are other foods that may not bother you as much ( oatmeal, oat cereal, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, blueberries, psyllium, cucumbers, celery, and carrots are some you could try). Also, insoluble fiber doesn't cause gas like soluble fiber does so you could start with that. Here is a list of insoluble dietary fiber sources provided by WebMD:

whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins

pittdan77

Try different things. It takes the body a while to adapt. Could also be something else causing it. Some people start using protein poweder when they start exercising and that stuff can be brutal.

NikiStacey

Are you eating a lot of wheat for fiber? I had the same issue then found out I had a gluten intolerance. Cut gluten out and I'm fine.
Also, when I eat cherries I get EXTREME gas. I think different foods affect us differently and you just need to find the ones that you don't have that issue with.

LianaG1115

I eat natural fibers, used to indulge on things like kashi and fiber one bars til I google searched them and the gases they cause!!

www.pleasegodno.com/archives/66-Fiber-One-Bars-make-me-Fart.htm

RaluKitty

Try to isolate the types of foods that give you trouble - I know I have a few that always have the same effect. Things like steel cut oats, rolled oats, bananas, lentils (well cooked - as in soups or stews) have tons of fiber but are also highly digestible foods and never give me any trouble. Semi-cooked cabbage, broccoli or cauliflower, as well as more than 2 pieces of dried fruit are not as agreeable with me - but I do eat them from time to time because I like them.
Moderation is also key - eat your fiber in smaller portions throughout the day rather than for example a huge salad for lunch.