3 Fiber-Filled Foods Nutrition Experts Say You Should Eat Daily To Beat Chronic Bloating—They’re So Good For Your Gut!

If you struggle with chronic bloating and other digestive issues, it may be time to make a change to your diet. One of the most important elements when it comes to healthy digestion is ensuring the health of your gut, which is determined by a number of factors, including the types of foods and beverages you eat every day. As it turns out, your fiber intake can make or break the state of your gut—and, in turn, can either worsen your bloating or help things run more smoothly.

To learn more of the importance of eating the right amount of fiber in order to promote healthy digestion, put an end to chronic bloating, and lose weight, we spoke to Nataly Komova, RD and Fitness Expert. She told us how the right fiber-packed foods can set your gut on the right track and shared three of her favorite options. Find it all below!

While consuming too much fiber too fast may worsen issues like gas and bloating, slowly incorporating more fiber into your diet can actually be a great way to beat chronic digestive issues. That’s because, as Komova notes, “fiber can prevent or reduce bloating by tackling the internal triggers like diarrhea, irregular bowel movement, and constipation.”

Here’s how it works: when you increase your fiber intake little by little, the fiber will “influence how food moves and the duration it takes in the gut tract.” This is a big key to a healthier gut, as slow digestion is a major cause of constipation, while digestion that is too fast can lead to diarrhea. Fiber can put an end to these issues on a long-term scale: “Soluble fiber slows food movement by creating a gummy gel in the gut which bulks and solidifies the stool while the insoluble fiber retains water to soften it for smooth and easy passage in the digestive tract,” Komova explains, adding that “consuming diets or foods high in fiber can promote growth of healthy gut bacteria, frequent bowel movement, lower constipation, aid in cleansing the colon and small intestines encouraging a healthier digestive tract.” Perfect!

The important thing to remember, though, is that you don’t want to go overboard on the fiber all at once, or else you may actually worsen the issue at hand. Instead, start adding fiber to your diet little by little and pay attention to how your body responds. Eventually, you’ll be able to eat a high-fiber diet in order to keep your gut happy and healthy and promote faster weight loss. That being said, here are Komova’s top recommendations for fiber-packed foods that your gut will love: