Not sure if eating vegetables will cause flatulence and bloating? Find out how to get the right balance so that you can feel your best!
20 to 40 grams of fiber daily are an essential part of a healthy diet! But if you're starting to eat more fiber, you may be experiencing some digestive distress. This week we'll cover what to do when you have too much fiber.
If you haven't yet read the specifics about fiber, be sure to read Part One: Too Much Fiber? The Wrong Kind of Fiber? Body Ecology Answers Some Important Fiber Questions to get an overview about why fiber is so important for digestive health and preventing disease.
Gas and bloating can be a common by-product of upping your fiber intake.
Add fermented foods and drinks to the mix, and you might even say that your symptoms are worse, not better!
Making healthy changes takes time, and symptoms like gas and bloating could initially be part of your healing process. In fact, flatulence and bloating can be caused by too much OR too little fiber.
If you are adding fermented foods and drinks like raw, cultured vegetables and Coco-Biotic to your diet, you could also experience flatulence and bloating due to the action of healthy microflora battling the pathogenic microflora in your intestines.
Of course, it always helps to have some guidance on why things might be happening. This is especially true when you experience gas pain and bloating. Keep in mind that while some gurgling in your stomach and intestines is normal, you don't have to be in pain!
Leonard Smith, M.D., is a renowned gastrointestinal, vascular and general surgeon and an expert in the use of nutrition and natural supplementation. As a surgeon, Dr. Smith has first-hand experience of the problems associated with faulty digestion and the surgical necessities they can cause.
For the past 20 years, Dr. Smith has investigated many holistic medical programs, including nutrition, exercise, chelation, stress management and the relevance of mental and spiritual attitudes in healing. Acknowledging the effectiveness of whole organic foods and nutritional supplementation, Dr. Smith strives to stay on the leading edge of research and breakthroughs in the field of functional nutrition.
Read What Is That Gurgling Noise Inside You? And Is It Actually a Good Thing? to learn about what's normal and what's not when it comes to decoding your belly's noises.
If you think that your digestive distress is more than just normal gurgling, then read on. I'll outline some solutions to help you slowly make positive changes with minimal discomfort.
The Principle of Step by Step
Any time you begin something new (like eating more fiber rich foods, trying fermented foods and drinks, or starting to exercise) it's very important to go slowly and make small changes over time.
The Principle of Step by Step encourages you to gradually increase your fiber intake over a period of time. If you currently get 10 to 15 grams of fiber per day, try to increase your daily intake by 2 or 3 grams and see how you feel. If you have no digestive distress, go ahead and add another 2 or 3 grams of fiber to your diet.
Before you know it, you'll be getting a full 20 to 40 grams per day with minimal gas and bloating!
The Principle of Balance
Remember, too, that your body will always seek balance. Honor your body's own wisdom and physical cues. It wants to heal and has the ability to do so, if you step out of its way and listen.
Some days you might eat more fiber, and some days you might eat less. Trust that your body will let you know what it needs for healing and nutrition.
The Principle of Uniqueness
Every person is unique and has different nutritional needs, regardless of established guidelines. You may find that you need more or less fiber than someone else, and that's OK! You are an "experiment of one," and you may need some time to find out what exactly works for you. Even more interesting, your body's needs may change over time.
If you want to introduce fiber and fermented foods and drinks at the same time, make sure you give your body time to adjust and take it step by step.
Learn the easiest ways to incorporate immunity-building microflora into your diet and read Is It Possible to Get TOO Much Fermented Food in Your Diet?
Keep in mind these principles and you'll give your body the nourishment it needs to stay healthy and strong.
So, you're ready to add fiber rich foods (slowly) to your diet and want to do it without having digestive pain or bloating?
Here are some guidelines to get you started:
Other types of magnesium supplements that Body Ecology recommends are: magnesium chloride from the Pain and Stress Center in Texas and Magesium Asparate capsules from your health food store. Take 400-1600 mg per day to help you relax and to help your bowels move on a regular basis.
Fiber rich foods help ease elimination, enhance detoxification and can protect you from cancer, heart disease and diabetes.
And you don't have to be afraid of getting too much fiber. But as you start to add fiber rich foods to support your healthy lifestyle, you can do it in a way that is comfortable and nourishing.
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