Colon Gas and Flatus Prevention Diet

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Insoluble Fiber

As noted, this fiber, also known as roughage and bulk, does not dissolve in water but paradoxically does hang onto water in the large bowel. This creates a larger, softer and bulkier stool. It promotes regularity and seems to be associated with reduced chance of getting colon polyps and cancer, as cancer inciting agents such as carcinogens are swept through the bowel in a more rapid manner. In addition, it may promote weight loss and enhances diabetic control. These fibers are not fermented by colon bacteria and so do not produce colon gas.

Foods that are particularly high in insoluble fiber are:
  • whole wheat bread and baked goods
  • wheat bran
  • whole grain breads
  • vegetables and fruit, especially the skins
  • peanuts
  • Brazil nuts
  • popcorn
  • brown rice
The section on Fiber Content of Food, provides the insoluble fiber content of many foods.
« Plant Fiber
Soluble Fiber »
Jackson GI