Fibre has many health benefits and is particularly effective for weight loss. 

However, if you are not used to eating higher fibre foods, you’ll need to introduce it gradually to avoid any discomfort along the way. Eating too much fibre too quickly can cause: 

  • Bloating
  • Gas 
  • Diarrhoea or constipation 
  • Stomach cramps 

 

It can take 2-3 weeks for your digestive tract to get used to the increased fibre in your diet. So, to help you avoid digestive discomfort, here are some tips to help you introduce fibre into your diet gradually.

 

9 Tips for Gradually Increasing Fibre

 

1. Take It Slow

Picture your digestive system like a muscle and think of fibre as little weights. Just as lifting heavy weights out of the blue can be uncomfortable, suddenly having a lot of fibre can make your digestive tract feel painful with bloating, gas, or bathroom troubles.

To avoid this, start adding fibre slowly to your meals, like having one more fruit or vegetable each day. This way, your gut gradually gets used to it, much like your muscles getting stronger as you get used to heavier weights.

You could start by adding a serving of whole-grain bread to your daily routine for the first week. Then, increase it to two servings a day in the second week, and so on, until all your bread intake is whole grain.

 

2. Start With Soluble Fibre

Some people can digest soluble fibre more easily, as it can absorb water to form a gel-like substance, contributing to a smoother digestion. Here are example foods with soluble fibre to add to your shopping list to get started: 

  • Oats 
  • Bananas, peeled apples, blueberries, peeled pears, strawberries, mango 
  • Carrots (cooked) 
  • Beetroot 
  • Cucumbers (peeled) 
  • Lentils (well cooked) 
  • Sweet potatoes 
  • Chia seeds (soaked) 

 

For example: 

  • Add a couple of blueberries to your cereal/yoghurt 
  • Add ½ cup of diced carrots to your soup 

 

3. Start With Peeled and Cooked Vegetables

If you find that raw vegetables are causing discomfort, opt for vegetables you can cook as this makes them easier to digest.  

For example: 

  • Add peeled apples to your porridge 
  • Add cooked courgettes and butternut squash to your soups or stews

 

4. Buy Frozen Fruit and Vegetables

Frozen fruit and vegetables have the same nutritional content as fresh ones. They also last longer. 

Opting for frozen fruit and vegetables will give you time to introduce fibre gradually into your diet without worrying about food waste. 

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5. Sit Down and Chew Your Food Well

Chewing is the first step in the digestion process. It helps the stomach process food by breaking big pieces into smaller bits. 

Chewing also makes more saliva, so it’s easier to swallow without hurting the tube in your throat. 

If you don’t chew well, big pieces of food can cause problems with digestion like gas, bloating, and constipation.

 

6. Stay Hydrated

As you increase your fibre intake, make sure to drink plenty of fluids. Aim for at least 8 glasses of water per day to help keep things moving smoothly through your digestive system. 

Fibre absorbs water, and adequate hydration helps prevent constipation and eases the passage of fibre through the digestive system. 

 

7. Balance Soluble and Insoluble Fibre

While soluble fibre can be gentler, insoluble fibre adds bulk to the stool and promotes regular bowel movements. Balancing both types can be beneficial. 

Here are examples of foods with insoluble fibre to add to your shopping list:

  • Whole grain products such as wholemeal bread, brown rice, or bran 
  • Leafy greens 
  • Cruciferous vegetables (kale, broccoli, spinach, cauliflower, brussels sprouts) 
  • Quinoa 
  • Bell peppers, tomatoes, aubergines, onion 
  • Nuts and seeds (flaxseeds, sunflower seeds etc.)  
  • Kidney beans 
  • Cauliflower 
  • Potatoes

 

8. Spread Fibre Intake Throughout the Day

Instead of consuming a large amount of fibre in one meal, spread your fibre intake evenly throughout the day. This helps your digestive system adapt gradually.

 

9. Increase Movement

Movement can aid digestion and help alleviate bloating. Incorporate regular movement into your routine.

Seek guidance from healthcare professionals: If you continue to experience severe discomfort or have concerns about your fibre intake, consult a healthcare professional for specific advice and further evaluation.