How To Eat Fiber and Not Feel Bloated

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How much fiber do you eat everyday?

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How is How To Eat Fiber and Not Feel Bloated

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Despite the fact that high fiber diets are encouraged by the American Dietetic Association, the Surgeon general & your general practitioner, the median American typically consumes less than the 20-35 grams per day that is recommended. In truth, we are lucky if we eat 12-15 grams!

Often, high fiber diets are shunned due to fear of increased gas and bloating or bowel disturbance. But, when followed appropriately, a high fiber diet doesn't have to mean flatulence! In fact, eating fiber will help regulate your bowel, assist general detoxification processes, and even encourage salutary weight maintenance.

According to leading digestive health author, Brenda Watson, there are certain fiber rich foods, such as the indigestible sugars and starches found in vegetables, grains and legumes that are the many offenders. She explains that these foods are often poorly digested by the body, and instead of being broken down, they will trip to the colon where intestinal bacteria can ferment them. This can ensue in the production of intestinal gas which is the cause of the bloating you feel.

So, in order to alleviate such occasional gas & bloating, Brenda suggests that we pay close concentration to the types of starches we eat, and if need be apply supplemental digestive enzymes to preserve digestion. This is especially leading when starting a higher fiber diet.

When deciding on the right supplement, we are encouraged to look for the following ingredients: Amylase for starch digestion, alpha-galactosidase for the sugars found in beans and legumes, and cellulase which can assist with vegetable fiber.

Ms. Watson shares with us that there are also any causes of gas and bloating that don't implicate fiber as the bad guy:

o Swallowed air - population regularly swallow small amounts of air while drinking and eating. Sometimes, an inordinate whole of air is swallowed from talking while eating, eating too quickly, or drinking carbonated beverages. This can originate an odorless gas that is high in nitrogen and oxygen, which is regularly emitted straight through belching.

o Processed foods - A steady diet of processed foods can furnish excess gas. Processed foods are typically stripped of essential nutrients such as chromium manganese, cobalt, copper, zinc, and magnesium. Without these nutrients, the body is unable to absorb the carbohydrates in these foods properly. These unused carbohydrates end up providing fuel for the production of gas.

o Poor food combining - Brenda Watson explains that fruit, which is digested very speedily by the body, should be eaten alone. If eaten with other foods, the digestive process will be slowed, and the fruit can ferment. Following this logic, proteins should also not be eaten at the same time as starchy carbohydrates.

So, by taking a digestive preserve supplement, and addressing the additional causes of bloating listed above, one can absolutely transition to higher quantities of fruit, vegetables and grains in the diet, without the pain & ache connected with high fiber diets.

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