Jan 30, 2020
The trick to avoiding bloat when eating a high fiber diet is to reduce protein in favor of carbs in the form of whole grains and other healthy carbs. This the conclusion of a Johns Hopkins study of some 164 subjects consuming high fiber, heart-healthy diets.
Their data reveals 40% less bloating when a high-fiber diet is carb-rich versus protein-rich. Sources for those carbs include whole grain oats, bananas, sweet potatoes, and blueberries. Most of these foods also provide extra anti-oxidants, vitamins, and minerals.
Bloating impacts at least 20% of Americans, and it deters many from adhering to healthy diets. Don’t let that happen to you.
Mingyu Zhang, Stephen P. Juraschek, Lawrence J. Appel, Pankaj Jay Pasricha, Edgar R. Miller, Noel T. Mueller. Effects of High-Fiber Diets and Macronutrient Substitution on Bloating. Clinical and Translational Gastroenterology, 2020; 1 DOI: 10.14309/ctg.0000000000000122
#fiber #carbohydrates #protein #bloating