Why fibre can cause bloating
When fibre causes bloating, it often indicates the digestive system is struggling to break down and ferment certain types of insoluble or soluble fibres.
We NEED fibre, however, for our gut flora, immune system, detoxification, regularity and more, and most of us don't eat enough.Bloating reasons are...
Fibre absorbs water in the digestive tract, helping to soften stools and promote regular bowel movements. If fibre intake is high and water intake is insufficient, the fibre can absorb too much water, leading to dehydration and potential bloating. Yeah!
Low stomach acid and/or digestive enzymes can impair the digestion and fermentation of fibre
Some fibres, particularly soluble ones like inulin, fructooligosaccharides (FOS) and oligosaccharides, are fermentable by bacteria in the colon. During fermentation, bacteria produce gas as a byproduct, which can lead to bloating and gas buildup in the digestive tract
Fibre adds bulk to the stool, which can stimulate gut contractions and increase gas production. This can lead to bloating, especially if the digestive system is not accustomed to a high-fibre diet
Some people may have difficulty tolerating particular types of fibre due to differences in gut microbiota composition, or underlying digestive conditions. E.g. people with irritable bowel syndrome may be sensitive to FODMAPs, which can exacerbate bloating and other gastrointestinal symptoms
Suddenly increasing fibre intake, especially if transitioning from a low-fibre diet, can overwhelm the digestive system and lead to bloating. Gradually increasing intake over time allows the gut to adjust more effectively
If uncertain, keep a food diary and note all digestive reactions.