Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Vegetable fiber is commonly used to support and treat gas and bloating, and there is scientific evidence to support its use, though results may vary depending on the type of fiber and individual response. Dietary fiber, especially soluble fiber, can help regulate bowel movements and improve overall gut health by feeding beneficial gut bacteria. Studies have shown that fiber supplementation may help reduce symptoms of constipation-related bloating and discomfort by increasing stool bulk and promoting regularity. However, in some cases, adding fiber—particularly fermentable (FODMAP) fibers—can initially increase gas production and bloating as gut bacteria ferment the fiber. Over time, the gut may adapt and symptoms may lessen.

Clinical guidelines from organizations such as the American Gastroenterological Association recommend gradual increases in fiber intake, primarily from food sources, to help manage symptoms of bloating and gas, especially when related to constipation or irritable bowel syndrome (IBS). Psyllium, a specific type of soluble fiber, is often highlighted for its relatively low fermentability and better tolerance compared to other fibers. In summary, the evidence for fiber's role in gas and bloating is moderate—it can benefit some individuals, particularly those with constipation, but it may worsen symptoms for others, especially in the short term or with certain fiber types.

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