Bloating and abdominal pain instead of benefit: how fiber in the diet can harm and what to do

Many people have heard from doctors: “Eat more fiber!” It is advised for constipation, diarrhea, and for the prevention of heart problems. Recommendations sound convincing: 400-500 g of vegetables and fruits a day, more bran for breakfast, supplements with dietary fiber. But often, instead of benefit, a person receives bloating, abdominal pain and an even more unstable chair. Why this happens, explained the Russian gastroenterologist Pavel Dementiev, writes sb.by.

As Pavel Dementiev noted, fiber is not a single product, but a whole group of dietary fibers that affect the body in different ways:

- It happens: soluble, insoluble, fermentable. Some types of fiber help with constipation, others with diarrhea, and others are especially valuable for the intestinal microbiome. Therefore, the advice “eat more fiber” without specifying how much and how much is not always correct – it is like saying “eat more food”.

According to the specialist, the cause of discomfort is the active fermentation of some dietary fibers by intestinal bacteria:

- For a person with a healthy intestine, this is a normal physiological process that is almost not felt. But with visceral hypersensitivity or irritable bowel syndrome (IBS), even a small increase in fiber can cause noticeable bloating, bubbling and pain. Especially risky is a sharp transition to a “fiber” diet. If a person for a long time ate mainly refined foods, and then immediately added large portions of bran, seeds, salads and fruits, the intestines react negatively. That is why some people after “proper” nutrition, the stomach swells, there are cuts, the chair becomes unstable.

What to look for when choosing fiber sources

Cut it. Not all bran is equally useful. Whole grain bran in the form of large flakes can be a good source of fiber, but they should be consumed in moderation. Quickly soluble bran with additives (sugar, sugar substitutes) often provoke gas formation. Psillium. It is a soluble fiber that gently regulates the stool and supports the microflora. You need to start taking with 5 g per day. Vegetables and fruits. In cucumbers and tomatoes, there is little fiber - mostly water. To gain the recommended 30 grams of fiber per day, these vegetables alone are not enough. With a sensitive intestine, large volumes of fresh fruits and vegetables can worsen well-being, so portions should be selected individually.

Pavel Dementiev also explained how much fiber is needed per day:

- The average norm is about 30 grams per day, but this value is individual: today you can eat 5 grams, tomorrow - 40 grams. The main thing is not to chase the maximum numbers and not overload the intestines. But still, a complete rejection of vegetables and fruits is dangerous: it threatens with a deficiency of vitamins and minerals, deterioration of the skin, hair and general well-being. It is better to find a comfortable balance than to exclude whole groups of products.

Important safety regulations

• Do not increase the amount of fiber dramatically: introduce new products gradually. Combine different types of fibers and don’t bet on just one source (e.g. one bran). Watch the reaction of the body: if there is bloating or pain, adjust the diet. • With persistent problems with stool, severe discomfort or suspicion of IBS, be sure to consult a doctor. • Self-treatment with fiber can worsen the condition. Foods against inflammation: what to add to the diet for bowel health