Are you full of hot air?

Yes, high-fiber foods are good for you. But, oh my, can they cause uncomfortable gas and bloating! Early on in our healthy-living journey, incorporating high fiber foods often left us feeling pretty "torn up" as I like to call it. The intestinal distress we experienced could be felt, heard, and smelt in all corners of our home. As my husband and I continued on in our healthy-living journey, our bodies began to gradually adjust to the increase of fiber. But, then a few months ago, we adopted a plant-based, whole food diet, otherwise known as a vegan diet. After being on this diet for about a week, I realized that I was going to have to do some research on how to eat such a high fiber diet without the intense intestinal distress that we were experiencing. 

My guess is that it is common knowledge to most that fiber-rich foods are very good for you. They are nutrient dense and also help our bowels to operate in a regular manner. But, my next best guess is that most Americans don't eat enough fiber. And for those of you who are attempting to amp up your diet in the new year by adding in more fiber are probably going to wind up wanting to back off on the fiber once you begin to experience the discomfort that inevitably will follow. But, don't give up on a high fiber diet just yet! There is hope.

I have found varying opinions and articles posted online about the reasons and solutions for the unpleasant symptoms that we were experiencing. The research that I have done and my own experience with a fiber rich diet have left me with the following conclusion: due to the general lack of fiber in the average person's diet, the bacteria colony in the gut is not equipped to handle the increase in fiber. But, as you increase the fiber in your diet, the bacteria colony in your gut will eventually adapt and change but this may take several weeks for some people. So, in the meantime, here are some things to ease the gas and bloating that really helped us. 

1. Eat smaller meals. This helps alleviate some of the bloating and feelings of "fullness." The first couple of weeks of our plant-based diet, I was unable to eat more than a few bites of food before feeling like I was too full.
2. Drink plenty of water. This helps your bowels to keep things moving which will greatly ease some of the distress.
3. Take a daily probiotic. This GREATLY helped us; in fact, I experienced relief within the first two days of taking it! Once your body has adapted to your increase in fiber, you may even be able to stop taking the probiotic after a month or so.
4. When cooking beans - soak them in water overnight, then drain off the water and rinse them well before cooking. This helps to get rid of some of the starch which is what causes all that gassiness in the first place.
5. Avoid drinking coffee, alcohol, and some teas as they can act as stimulants to your intestines and can exacerbate your feelings of discomfort.
6. Try incorporating more problematic fibers such as beans and raw veggies (broccoli, cauliflower, cabbage etc) slowly and gradually. Your body will more than likely adapt but may take a few weeks. 

Give your body plenty of time to adapt and don't give up! Your body will thank you later for those nutrient-packed foods! I also read somewhere once that granny smith apples are great for your gut bacteria - food for thought! 

May God Bless!

Ashley