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Sometimes, however, eating fiber results in painful gas and bloating. By following some effective guidelines, you can enjoy the benefits of fiber while reducing gas and bloating. 1. Regulate your fiber intake. Because your body requires time to adjust to a fiber-rich diet, consuming a lot of fiber can cause bloating. By adding small amounts of fiber-rich foods to your diet slowly but consistently, you decrease the risk of bloating. Add one additional fiber-rich food to your diet each week to prevent fiber overload.
Story highlights. 1  Fiber acts as a natural laxative by increasing stool bulk. 2  Fiber can be found in whole grains, fruits, vegetables, nuts and beans. 3  Soluble fiber slows the rate that food empties from your stomach.