Making Gradual Changes To Your Fiber Intake

Our bodies do not naturally produce the special enzymes needed to digest fiber — which is the reason we don't absorb fiber calories — the food-churning bacteria in our intestines are left to try to break up the matter and push it through our digestive tracts on their own. All this vigorous work has a byproduct. When you work out, you sweat; when bacteria works hard, it produces gases, specifically hydrogen, carbon dioxide and methane.

When you introduce a much larger amount of fiber into your diet than your stomach bacteria is used to, the bacteria get overwhelmed and whip themselves into a frenzy, producing copious amounts of gas and causing bloating. If, however, you slowly increase your consumption of fruits, veggies and whole grains by one serving (approximately five grams) per every couple of days, the bacteria will be able to adapt to handling more and more fiber — and you'll experience fewer tummy problems.

One food you should pay special attention to is cereal. Many cereals are very high in fiber, containing up to 15 grams per serving. Ultimately, this is a good thing, but it might be too much for your stomach in the beginning. To prevent discomfort, start off by adding just a handful of cereal to yogurt in the morning. Once you feel as if your body is fine with this amount, increase it, and keep doing so gradually, until you can move on to a whole bowl of cereal with milk.

The big lesson here is to aim to be consistent and balanced in your healthful eating. Making gradual changes to your intake of fiber — or any food, for that matter — can also help you identify which foods are at the root of any negative reactions, such as gastrointestinal distress or allergies.
by Evelyn Tribole, R.D.
http://www.lifetimetv.com/reallife/df/diet/expert/nutrition_qa_gas.html
High Fiber Health