Why does fiber mess up my stomach?

Soluble fiber attracts water, creating a gel-like substance. It slows digestion, giving essential nutrients adequate time to absorb through your intestines. Although you need fiber in your body for normal digestion, consuming too much at once can lead to gas, bloating, diarrhea or constipation.

healthyeating.sfgate.com - Gastrointestinal Distress Caused by Fiber - Healthy Eating | SF Gate

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Fiber is an indigestible carbohydrate found strictly in plant foods, such as fruits, vegetables and grains. You need fiber in your diet every day to keep your bowels moving but consuming too much at once can cause gastrointestinal upset. Some discomfort may be normal with an increase in fiber intake, but symptoms should resolve on their own within a few days. As a precautionary measure, talk with your health care provider if the problem persists for several days. Chronic constipation, diarrhea or severe cramping may be a sign of something more serious and unrelated to fiber intake.

Functions of Fiber

Fruits, vegetables and grain foods have insoluble and soluble fiber, although some foods have higher concentrations of one type over the other. Insoluble fiber stays intact and sweeps through your gut, pushing out waste. This type of fiber is responsible for relieving constipation and making your stools soft and easy to pass. Soluble fiber attracts water, creating a gel-like substance. It slows digestion, giving essential nutrients adequate time to absorb through your intestines. Although you need fiber in your body for normal digestion, consuming too much at once can lead to gas, bloating, diarrhea or constipation.

Foods that Cause Gas

Some foods may be more likely to increase gas and bloating in your gut. Soluble fiber tends to create gas in your system when it ferments and binds with water. Foods high in soluble fiber include beans, oat bran and pectin from apricots, bananas and apples. The indigestible parts of oligosaccharide carbohydrates, a type of insoluble fiber, may also increase gas and bloating. Foods high in this type of insoluble fiber include onions, prunes, peas and lentils. If you experience gas and bloating after eating these foods, cut back on your serving size. Avoid pairing these foods to further reduce your chances of uncomfortable gastrointestinal issues.

Gastrointestinal Distress

Eating a high-fiber meal or suddenly adding more fruits and vegetables to your daily diet leads to other problems in your gut. You may suffer from constipation, which means that you do not have a bowel movement for several days or have a difficult time passing hard stools. Too much dietary fiber has the opposite effect in some people, leading to uncontrollable diarrhea or loose watery stools. Taking certain precautions helps lessen your chances of suffering from gastrointestinal distress.

Preventing Gastrointestinal Upset

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