Hi everybody this is Monica Reinagal and you're listening to the nutrition

diva quick and dirty tips for eating well and feeling fabulous beans really are

good for your heart but the more you eat, the more you are going to want to listen to today's episode.

Today we're going to talk about something that's not usually discussed in polite company, the fact that eating healthy foods can give you gas.

I've got some tips on how you can eat these good for your foods without being made to

sleep on the couch. Just so you know, you're not the only one. Lots of folks find that when they start eating more healthy foods like vegetables, beans, legumes, and whole grains, they start to suffer from certain highly unpleasant digestive side effects. In fact, it seems like the very

healthiest foods, like beans and broccoli, are among the worst offenders.

Now you could simply avoid these foods, but then you'd be missing out on all the great health benefits they offer.

Cruciferous vegetables like broccoli and cabbage contain powerful cancer-fighting antioxidants, for example.

And beans and whole grains are full of fiber. powerful cancer-fighting antioxidants, for example.

And beans and whole grains are full of fiber, which helps keep your cholesterol down.

I talked about all the things that fiber does fear health in episode 2 on the benefits of fiber,

but eating more fiber can also have a downside.

As humans, we aren't able to digest fiber on our own, you see.

Instead, we delegate that shore to certain friendly bacteria that live in our large intestines.

As these bacteria break down the fiber from our foods, carbon dioxide gas is produced,

and if a lot of gas builds up, well, it leads to predictable outcome. I'm not exactly sure why, but our

bodies seem to be able to adjust to a high-fiber diet over time. So one tip is to

increase your intake of fiber-rich foods gradually rather than suddenly

and then try to keep your intake fairly consistent.

Fiber also comes in two types, soluble and insoluble. Each provides its own distinct health benefits, but of the two,

soluble fiber is much more likely to produce gas than insoluble fiber.

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