Minimizing Gas with High-Fiber Diets

If you’re battling health problems that may benefit from more fiber in your diet, you may face an unwanted side effect — excessive gas. Thankfully, there are ways to maintain a high-fiber diet while also keeping gas to a minimum.

At our practice, Dr. Gabriel Akopian specializes in colorectal health and understands better than most the valuable role that a high-fiber diet can play in supporting colon and digestive health. Whether you suffer from irritable bowel syndrome or a chronic disease like diabetes, a high-fiber diet is a great way to better manage these conditions.

To help you achieve better gut health while avoiding the pitfalls of excess gas that can come with a high-fiber diet, here are a few good rules of thumb.

The role of fiber

Before we get into minimizing gas when you add fiber to your diet, it’s helpful to review why fiber is so beneficial. One of the roles of fiber is to pass through your upper digestive tract and into your colon where it feeds the beneficial bacteria that are essential to maintaining your health. 

There’s mounting evidence that fiber also helps with chronic conditions outside of your digestive health, such as better regulating the glucose levels in your bloodstream.

Furthermore, if you take a look at the best sources of fiber, these foods are packed with other nutrients that support your overall health in myriad ways. These foods include:

As you can see, a high-fiber diet represents far more of an asset than a liability.

Tips for preventing gas

The reason why fiber leads to gas and bloating is that it activates the good bacteria in your bowels, which release gas. To minimize this side effect, here are a few tips:

Patience

Add fiber slowly to your diet so that your digestive tract can adjust gradually, slowly building the good bacteria in your colon.

Add water

Staying well-hydrated helps prevent gas by keeping your digestive system running smoothly.

Avoid certain foods

As you increase your fiber, steer clear of foods and drinks that you know cause excess gas. For example, carbonated drinks can add exponentially to the problem. 

One of the best ways to figure out which foods make you more gassy is to track when you feel bloated. By identifying the non-fiber sources of your gas, you can eliminate them from your diet to keep the gas to a minimum.

Less air

Another great way to reduce gas is to avoid those habits that lead to swallowing air. Things like chewing gum and smoking are common culprits on this front.

With a little patience and a few tweaks in your habits and diet, you can reap the benefits of fiber without excessive gas.


If you’d like more information on reducing gas when you’re on a high-fiber diet, please contact our office in Pasadena, California, to set up an appointment.

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