Fibre Bloating Guide

Inside this guide

FIBRE, GAS & BLOATING Nutrition Reference  Educational Use Right fibre, right pace, a happier gut. Page 1 Fibre, Gas and Bloating Why it happens, which foods cause it, and how to work around it Fibre is one of the most useful nutrients for gut health, fullness, blood sugar and cholesterol, yet many people give up on it because it makes them gassy and bloated. The gas comes mostly from gut bacteria fermenting fibre, and in most cases it can be reduced with a slower build-up, better cooking and smart food choices, not by avoiding fibre. This guide explains why it happens, the common reasons, which foods are most likely to cause it, and how to fix and work around it. 1. Fibre Basics Types of fibre Why this matters: Different fibres behave differently in the gut, so knowing them helps you pick well. TYPE WHAT IT IS EXAMPLES AND NOTE Soluble fibre Dissolves in water and forms a gel. Oats, barley, chana, beans, apple, guava, chia and flax. Slows digestion and helps cholesterol and blood sugar. Insoluble fibre Does not dissolve and adds bulk. Wheat bran, whole wheat, vegetable skins, nuts and seeds. Keeps stools moving. Fermentable fibre The part gut bacteria eat. Beans, onion, garlic, oats and inulin. It feeds good bacteria, and also makes gas. Resistant starch Starch that escapes digestion. Cooked-and-cooled rice or potato, green banana, legumes. Also fermented by gut bacteria. Prebiotic Fibre that feeds helpful gut bacteria. Garlic, onion, banana, oats, asparagus. How much you need Most adults are advised about 25 to 30 g a day, and many people eat far less. Increase slowly, because the gut needs time to adapt. 2. Why Fibre Causes Gas and Bloating What happens inside Why this matters: Gas isn't a sign that fibre is bad. It's a by-product of bacteria doing their job.…