Fiber is often recommended for people who are looking to adopt healthier lifestyles or who struggle with digestive issues such as constipation. Fiber has long been touted as a nutritious addition to a well-rounded diet, but one of the unfortunate drawbacks that may present itself as a result is excessive bloating. A team of scientists sought to explore the reasons for this a bit further and come up with some potential solutions.

Bloating is common when consuming high fiber, what can you do about it? Check your sodium intake!

Researchers at John Hopkins University School of Medicine have a way to decrease bloating for those on a high fiber diet. Analyzing 412 healthy adults on either a high-fiber Dietary Approaches Stop Hypertension (DASH) diet or a low fiber western diet.

Participants ate three different sodium levels, these being 50, 100 or 150 mmol/day at 2100 kcal for 30-day periods in random order. Each period had a 5-day break between each stage. Researchers found a high-sodium diet significantly increases bloating in a healthy person, the effects great in men than women. They also found the DASH
diet was, in its current configuration, the biggest creator of bloating.

Although more research remains to be seen to clarify more behind the source of bloating, this development certainly does shed some light on potential factors of bloating and some healthy, natural alternatives to implement in order to keep it at bay.