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Daily Fit Tip: Survive the effects of 'roughage'

Posted on Apr 25th 2007 5:41AM by Fitz K.

Filed Under: Healthy Aging, Healthy Habits, Healthy Home, Vegetarian, Womens Health, Healthy Kids, Daily Fit Tip, Diet & Weight Loss, Fitness, Reviews & Products, Alternative & Green Health, Nutrition & Supplements, Men's Health

Okie doke. So I think we all know the awesome effects a lifestyle full of fruits and veggies can provide. A lighter leaner body, higher brain function, resilience to an infinite amount of illnesses and diseases, etc. But, what about the ill side effects? Well there are a few...and what brings them up is a conversation one of my new personal training clients and I had today.

Her first appointment was three days ago, and as a result of our initial session she has given the old heave ho to all the floury and sugary snack foods in her cabinets, and splurged on fruits and veggies. I'm thrilled she took my advice and have major confidence she's going to reach her fitness goals. But she paid a minor price this weekend for her zealousness and I thought it would be fun to discuss. I would have chosen for her to be more gradual in her approach to adding fruits and veggies, but she was so gung-ho, it would have been strange to tell her to revert back to her crackers for a while.

Fiber isn't called 'roughage' for no reason. It's found in dark leafy greens, green beans, fruit skins, and root vegetable skins. Fiber can't be digested so it literally just passes right through your digestive tract, and the kind found in fruits and veggies passes largely intact. This can lead to gas, tummy discomfort and bloating. Not delightful. Right?

I can sympathize with her completely, because as a huge consumer of fruits and veggies.....I've had to deal with minor consequences myself. If you are dealing with fiber discomfort due to making healthy food choices, I'll tell you what I told her. Let's measure the cost-benefit ratio. First of all, your body will become accustomed to the fiber. The shocking initial symptoms related to a dramatic increase in fiber will fade, especially if you are consistent with your consumption.

While the annoying side effects will fade, the amazing benefits will last. If you've recently switched to fruits and veggies......your decrease in calories will continue to provide weight loss. Your body will continue to thrive off of the immense increase in nutrition as well. My suggestion, if you have gas...get a gas fighter like Gas-X or Beano. Increase your consummation gradually, and drink lots of water to help with the digestion as well. This should decrease bloating.

How annoying, that one would make a grand effort to eat right and exercise appropriately and then have to deal with this kind of crap. Ugh! Unfortunately though, it is what it is. I hope you'll choose to work through this nonsense if it happens to you. The benefits far outweigh the negatives in the long run. As always, think big picture!

**Fiber helps prevent diverticulitis, constipation, and hemorrhoids. Those things are way worse than gas! To learn more about fiber click here.

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3 Comment

Tags: benefit, calorie, constipation, diverticulitis, fat, fiber, fruit, gas, hemmoroid, loss, low, nutrition, veggie, weight

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Reader Comments (Page 1 of 1)

NoTellin 4-25-2007 @ 7:16PM

I have a more embaressing side-effect of a high fiber diet that will make you appreciate your minor gas problem.
My big problem is that i cannot go to the bathroom unless there is a plunger there, "just in case."
This, my friends, is a problem. All the fiber becomes compacted into tighly packed sausage-shaped stool, that 9 times out of 10 I need a plunger to force it down.

Now please, don't complain about gas.

I still love my high fiber diet and was recently praised by my doctor about how healthy and fit I am.

Soliel 4-29-2007 @ 7:43PM

I think in time, our bodies adjust and get used to the fiber. If you are not used to so much fiber in whole grains, beans or some vegetables...chew more. That helps a lot. After a while your body gets used to it. Really! It's an adjustment to your digestive system. For me, more fiber makes for more "healthy pooping" : ) and thus a happier me. Feeling constipated is no fun!

Kimberly Savino 4-30-2007 @ 10:55AM

I was surprised that the article failed to mention the importance of the GRADUAL introduction of fiber into one's diet. "Dramatic" introduction of any food, exercise program, etc. is inappropriate, and can certainly lead to unnecessary discomforts. As with any change in diet, one should slowly introduce the high-fiber foods over the course of a couple of weeks. Start by adding one food slowly, then another, then another, until your previously-unhealthy diet is replaced by a higher-fiber one.

Moderation and balance is key, and this applies to the fiber too - No one type of food should be overdone. There are plenty of healthy foods to choose from, and keep in mind that even fruits, veggies, and grains which aren't high in fiber can still have other excellent health benefits.

Our culture tends to be in constant search of "quick fix" or "miracle foods" or a "one food serves all" (in regards to health benefit purposes), and this simply isn't correct; Once again, it's important to maintain a healthy balance in order to reap the most health benefits from one's diet.

Remember, too, that when replacing "less healthy foods" (like white rice) with healthier alternatives (like brown rice), do so gradually as well. Unlike the bland, highly- digestible white rice, brown rice is higher in fiber, and is harder on the digestive tracts of some people. If you're used to downing it as a side-order or in a dish, you may want to wean yourself onto the brown rice rather than just replacing the white, by mixing it with the white, and adjusting your portions accordingly.

KS