This is a very common problem when people are trying to increase the amount of fiber in their diets.  There are two components of fiber—soluble and insoluble.  The insoluble part, which is usually the majority of it, is the part we cannot digest.  It serves primarily as a bulking agent.  In most instances, people who are troubled with bloating due to fiber intake probably are adding too much too soon.  Everyone has natural bacteria in the gut, which works to digest food.  These bacteria become accustomed to a certain diet.  When that diet changes suddenly, it causes a shock to the gut because it is not used to digesting the new foods.  The key to avoiding the bloating and flatulence is to gradually add fiber to your diet.  If you've been getting one to two servings per day and are going to start getting the recommended eight to nine servings, you should add a serving per day each week until you reach that goal instead of adding it all at once.  There are also certain foods that cause more bloating than others including legumes (dried beans and peas), broccoli, cabbage, and asparagus.  This will be different for everyone.

That being said, there are a few medical conditions that cause problems processing fiber.  For example, gluten intolerance or celiac disease is a condition in which a person cannot digest gluten.  Gluten is a component of the proteins in wheat, oats, rye, and barley.

—WCA Wellness Coach Jennifer O'Brien, MS, RD, LDN