Fibre is a key component of a healthy diet, offering numerous benefits for digestion, weight management, and overall well-being. However, some individuals may experience bloating after consuming a high-fibre breakfast.
“Due to excessive fibre intake, some people may experience digestive pain, such as bloating, gas, and abdominal cramps, as well as diarrhoea or constipation. It can also lead to irritation or damage to the lining of the gastrointestinal tract, particularly in sensitive people or those with pre-existing digestive disorders,” said Prachi Jain, Chief Clinical Nutritionist and HOD-Nutrition and Dietetics, CK Birla Hospital, Gurugram.
What Is The Role Of Fibre In Daily Diet
Dietary fibre, found in fruits, vegetables, whole grains, and legumes, is important for digestive health. It comes in two main forms: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance, while insoluble fibre adds bulk to the stool and promotes regular bowel movements.
Also read: High-Fibre Diet for Monsoon: Eat These Foods For Better Digestive Health
"Recommendations for dietary fibre of women is 25-30 gm per day, whereas for men, it is 35-40 gm per day," said Jain, adding that the fibre requirement varies between men and women due to their varying calorie requirements.
Why Does Fibre Cause Bloating?
Fermentation by Gut Bacteria
When you increase your fibre intake, particularly from sources like beans, lentils, and certain vegetables, gut bacteria may ferment the undigested fibres. This fermentation process produces gases like carbon dioxide and methane, potentially leading to bloating.
Fibre Increases The Water Absorption
Fibre absorbs water in the digestive tract, softening the stool and aiding in bowel movements. However, an excessive increase in fibre intake without adequate water consumption can lead to dehydration and potential bloating.
Sensitivity to Certain Fibres
A study conducted in 2012 examined the impact of changing fibre consumption on 63 persons who were experiencing constipation, bloating, and stomach pain.
Some people may be more sensitive to specific types of fibre. For example, certain fruits and vegetables contain natural sugars and fibres that can be harder to digest, causing discomfort for some people.
Tips for Minimising Bloating from High-Fibre Breakfasts
Gradual Increase
If you're not accustomed to a high-fibre diet, introduce fibre gradually. Sudden and significant changes in fibre intake can overwhelm the digestive system and lead to bloating.
Stay Hydrated
Fibre absorbs water, so it's essential to stay adequately hydrated. Aim to drink plenty of water throughout the day to help prevent dehydration and promote proper digestion.
Choose Easily Digestible Sources
You can opt for easily digestible sources of fibre, such as oats, berries, and bananas. These foods provide valuable nutrients without overly taxing the digestive system.
Combine Soluble and Insoluble Fibre
Balancing soluble and insoluble fibre can help ease digestion. Soluble fibre-rich foods include beans, lentils, and certain fruits, while insoluble fibre is found in whole grains, nuts, and vegetables.
Cook Certain Vegetables
Cooking certain vegetables can make them easier to digest. Steaming or sautéing vegetables like broccoli or cauliflower can reduce their fibre content and make them gentler on the digestive system.
Also read: Diet full of soluble fibre can combat obesity
Consider Digestive Enzymes
Some people find relief from bloating by taking digestive enzyme supplements. These enzymes can aid in breaking down complex carbohydrates and fibres, promoting better digestion.
While a high-fibre breakfast offers numerous health benefits, it's essential to be mindful of individual tolerance levels. Bloating after a fibre-rich morning meal can be a temporary adjustment for some, and gradual incorporation of fibre, along with proper hydration, can help minimise discomfort.
If persistent bloating or digestive issues arise, it's advisable to consult with a doctor to rule out any underlying concerns and receive personalised guidance for your dietary needs. Remember, a balanced and fibre-rich breakfast can be a valuable component of a healthy lifestyle when approached with awareness and moderation.