To reduce the amount of sugar, always rinse canned beans and ensure they are thoroughly cooked. Though beans and lentils are excellent sources of protein and fiber, these foods also contain complex sugars called oligosaccharides, which cause bloating and gas as they pass through the digestive system. Instead, choose bananas, oranges, cantaloupe and darker-hued fruit - such as blackberries, blueberries and strawberries - which contain valuable antioxidants. Avoid fruits that are high in fructose, such as apples, pears and watermelon. But fruit contains fiber, which is important for a healthy diet, and beneficial vitamins and minerals.

Many people avoid fruit because fruit has sugar, including fructose and sorbitol, which can cause inflammation and gas. Consider avoiding some common offenders and you can continue on your path to a more nutritious lifestyle. Men aged 51 and older should aim for 30 grams of fiber daily women should aim for 21 grams daily.Īlso, be mindful that certain foods - and drinks - can trigger excess digestive discomfort. As we age, fiber intake recommendations decrease. Generally, men aged 50 and younger should aim for 38 grams of fiber daily, whereas women of this age would target 25 grams daily. The amount of fiber each person needs is based on age. However, if you are not used to consuming fiber-rich foods in your diet, you will want to do so slowly to avoid bloating and abdominal pain. Incorporating more fruits and vegetables, which provide valuable fiber, is a step in the right direction to help manage cholesterol, blood pressure, blood sugar and overall weight.

Are there certain foods to avoid to limit abdominal distress? How can I embrace a more healthful diet but banish the discomfort?ĪNSWER: Congratulations on working to embrace a more nutritious diet. I have slowly increased my intake over the past two months, but lately I have begun to experience increased gas and bloating. DEAR MAYO CLINIC: My doctor recommended that I add more fruits and vegetables to my diet.

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