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So if you go heavy in either direction, you could run into problems ranging from gas and bloating to diarrhea, respectively. According to Singh, the biggest gas-producing soluble fiber sources include soluble vegetables such as Brussels sprouts and onions, fruits such as apples and bananas, and beans. Insoluble fiber sources include whole grains, wheat bran, and root veggies like carrots, beets and radishes. Ease the pain: Singh recommends adding fibrous foods to your diet slowly and paying attention to how your body reacts with each serving. For example, if you’re going to eat some beans, start with half of the recommended portion size. Chances are you’ll see symptoms, if any, within six hours after eating up. You can also make vegetables easier to digest by cooking them before eating. Beware of these "healthy" foods that are actually bad for you: When you’re looking to cut sugar, sugar-free ice creams and candies can seem like a no-brainer. Unfortunately, though, most sugar-free packaged foods get their sweetness from sugar alcohols, a low-calorie sugar substitute derived from fruits like berries. (Note: Even though they’re called “sugar alcohols,” they don’t actually contain alcohol.) However, they don’t absorb completely in the body, and can cause gassiness, bloating, and diarrhea, says Cassandra Forsythe , Ph.D., R.D., C.S.C.S., assistant professor of physical education and human performance at Central Connecticut State University.
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