Soluble Fiber Preferred to Reduce Gas
As mentioned in the post above, fiber is critical to maintaining a healthy bacterial balance in the gut. Dr. HingHau Tsang MD of Massachusetts (as well as other medical specialists) states, "Many cases of gas are related to disordered flora in the bowel." Bifidobacteria are the primary beneficial bacteria in the colon (lower intestine). Per Kenyon College of Ohio (and plenty other sources), "Because Bifidobacteria produces lactic acid instead of gas (like E. coli), infants and people in general with more Bifidobacteria than other bacteria will have less gas and digestive problems." E. Coli is one of the common, not-helpful bacteria which often take over in an unhealthy gut, a common find in our fast food world. We're not talking strain E. Coli 0157, the potentially lethal kind found in undercooked hamburger meat, but the more mundane E. Coli strains.
From the book Encyclopedia of Natural Medicine, "Dietary fiber improves all aspects of colon function. Of central importance is the role it plays in maintaining a suitable bacterial flora in the colon. A low-fiber intake is associated with both an overgrowth of endotoxin-producing bacteria (bad guys), and a lower percentage of lactobacillus (good guys) and other acid loving bacteria. A diet high in dietary fiber promotes the growth of acid loving bacteria through the increased synthesis of short chain fatty acids, which reduce the colon pH."
From the "Emergency Medicine" website: "Found in the bran layers of wheat and other grains and in cruciferous vegetables, INSOLUBLE fiber generates gas and bloating, which are the products of carbohydrate fermentation that occurs when the fiber reaches
colonic bacteria in the large intestine. SOLUBLE fiber, however, which is found in fruits, vegetables, oats, barley, legumes, and seaweed, produces less gas and is therefore the type that patients with constipation-predominant IBS are encouraged to include in their diet. SOLUBLE fiber may also be derived from over-the-counter supplements. Those that contain calcium polycarbophil are often better tolerated than psyllium-based compounds, which can produce more gas."
Fiber is generally divided between water soluble and water insoluble, with soluble apparently preferred when gas reduction is needed. Typical soluble fibers include: 1) Gums such as those found in whole oat products, dried beans, karaya, and gum arabic; 2) Mucilages such as guar gum, pectin, psyllium, and beans/legumes; 3) Pectin, found in apples, citrus, carrots, cauliflower, cabbage, dried peas, green beans, potatoes, squash, and strawberries; 4) Inulin, an indigestible long molecular chain
Sugar which the body does not see or utilize as a sugar, but rather, as a fiber; and 5) Calcium polycarbophil, a benign synthetic polymer which acts like a fiber.
Supplementation of 3-5 grams soluble fiber (or 1 tablespoon of commercial supplement powder) each day can be helpful in improving overall gut health for the gas prone, as well as those with candida yeast. Guar gum, pectin, inulin, and calcium polycarbophil, in no particluar order, may be your best bets. Three (of many) such supplements include Benefiber, Inuflora, and Phillips caplets. Make sure to check the label for active ingredients. But keep in mind that the consumption of whole foods such as vegetables, fruits, and grains (read label for 100% whole grain" or "stone ground" grains) are the best sources of fiber, rather than supplements.
http://tsangenterprise.com/news58.htm
http://www.emedmag.com/html/pre/gic/consults/041501.asp
http://biology.kenyon.edu/Microbial_Biorealm/bacteria/gram-positive/bifidobac...