If you want to reduce bloating when eating a high-fiber diet, try making it carbohydrate-rich rather than protein-rich, new study findings suggest.
Bloating is a common side effect that discourages many people from adopting a high-fiber diet.
For the study, researchers analyzed data from a clinical trial involving 164 participants who followed heart-healthy, high-fiber diets.
The participants were about 40% more likely to report bloating while following diets rich in plant proteins than on carbohydrate-rich regimens.
The findings were recently published online in the journal Clinical and Translational Gastroenterology.
High-fiber diets are believed to cause bloating by increasing certain populations of healthy, fiber-digesting gut bacteria. They produce gas as a byproduct. These findings suggest that carbs and proteins change the gut bacteria population (microbiome).
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