{"id":12141,"date":"2024-09-20T12:20:28","date_gmt":"2024-09-20T12:20:28","guid":{"rendered":"https:\/\/www.simpleonlinepharmacy.co.uk\/health-advice\/?p=12141"},"modified":"2025-07-09T13:51:20","modified_gmt":"2025-07-09T13:51:20","slug":"how-to-gradually-eat-more-fibre-to-avoid-discomfort","status":"publish","type":"post","link":"https:\/\/www.simpleonlinepharmacy.co.uk\/health-advice\/weight-loss\/how-to-gradually-eat-more-fibre-to-avoid-discomfort\/","title":{"rendered":"How To Gradually Eat More Fibre To Avoid Discomfort"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Fibre has many health benefits and is particularly effective for <a href=\"https:\/\/www.simpleonlinepharmacy.co.uk\/online-doctor\/weight-loss\/\">weight loss<\/a>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, if you are not used to eating higher fibre foods, you&#8217;ll need to introduce it gradually to avoid any discomfort along the way. Eating too much fibre too quickly can cause:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bloating<\/li>\n\n\n\n<li>Gas&nbsp;<\/li>\n\n\n\n<li>Diarrhoea or constipation&nbsp;<\/li>\n\n\n\n<li>Stomach cramps&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It can take 2-3 weeks for your digestive tract to get used to the increased fibre in your diet.&nbsp;So, to help you avoid digestive discomfort, here are some tips to help you introduce fibre into your diet gradually.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">&nbsp;<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-9-tips-for-gradually-increasing-fibre\">9 Tips for Gradually Increasing Fibre<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-take-it-slow\">1. Take It Slow<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-start-with-soluble-fibre\">2. Start With Soluble Fibre<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Oats&nbsp;<\/li>\n\n\n\n<li>Bananas, peeled apples, blueberries, peeled pears, strawberries, mango&nbsp;<\/li>\n\n\n\n<li>Carrots (cooked)&nbsp;<\/li>\n\n\n\n<li>Beetroot&nbsp;<\/li>\n\n\n\n<li>Cucumbers (peeled)&nbsp;<\/li>\n\n\n\n<li>Lentils (well cooked)&nbsp;<\/li>\n\n\n\n<li>Sweet potatoes&nbsp;<\/li>\n\n\n\n<li>Chia seeds (soaked)&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example:&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Add a couple of blueberries to your cereal\/yoghurt&nbsp;<\/li>\n\n\n\n<li>Add \u00bd cup of diced carrots to your soup&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-start-with-peeled-and-cooked-vegetables\">3. Start With Peeled and Cooked Vegetables<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you find that raw vegetables are causing discomfort, opt for vegetables you can cook as this makes them easier to digest.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Add peeled apples to your porridge&nbsp;<\/li>\n\n\n\n<li>Add cooked courgettes and butternut squash to your soups or stews<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-buy-frozen-fruit-and-vegetables\">4. Buy Frozen Fruit and Vegetables<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Frozen fruit and vegetables have the same nutritional content as fresh ones. They also last longer.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Opting for frozen fruit and vegetables will give you time to introduce fibre gradually into your diet without worrying about food waste.&nbsp;<\/p>\n\n\n\t\t<div data-elementor-type=\"page\" data-elementor-id=\"7029\" class=\"elementor elementor-7029\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f691d71 e-con-full e-flex e-con e-parent\" data-id=\"f691d71\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fc7aefa cta-heading elementor-widget elementor-widget-heading\" data-id=\"fc7aefa\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Prescription weight loss treatments available today<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ab8dcd elementor-widget elementor-widget-button\" data-id=\"0ab8dcd\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.simpleonlinepharmacy.co.uk\/online-doctor\/weight-loss\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Start assessment<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-sit-down-and-chew-your-food-well\">5. Sit Down and Chew Your Food Well<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Chewing is the first step in the digestion process. It helps the stomach process food by breaking big pieces into smaller bits.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chewing also makes more saliva, so it&#8217;s easier to swallow without hurting the tube in your throat.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you don&#8217;t chew well, big pieces of food can cause problems with digestion like gas, bloating, and constipation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-stay-hydrated\">6. Stay Hydrated<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fibre absorbs water, and adequate hydration helps prevent constipation and eases the passage of fibre through the digestive system.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-balance-soluble-and-insoluble-fibre\">7. Balance Soluble and Insoluble Fibre<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">While soluble fibre can be gentler, insoluble fibre adds bulk to the stool and promotes regular bowel movements. Balancing both types can be beneficial.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are examples of foods with insoluble fibre to add to your shopping list:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Whole grain products such as wholemeal bread, brown rice, or bran&nbsp;<\/li>\n\n\n\n<li>Leafy greens&nbsp;<\/li>\n\n\n\n<li>Cruciferous vegetables (kale, broccoli, spinach, cauliflower, brussels sprouts)&nbsp;<\/li>\n\n\n\n<li>Quinoa&nbsp;<\/li>\n\n\n\n<li>Bell peppers, tomatoes, aubergines, onion&nbsp;<\/li>\n\n\n\n<li>Nuts and seeds (flaxseeds, sunflower seeds etc.)&nbsp;&nbsp;<\/li>\n\n\n\n<li>Kidney beans&nbsp;<\/li>\n\n\n\n<li>Cauliflower&nbsp;<\/li>\n\n\n\n<li>Potatoes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-8-spread-fibre-intake-throughout-the-day\">8. Spread Fibre Intake Throughout the Day<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-9-increase-movement\">9. Increase Movement<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Movement can aid digestion and help alleviate bloating. Incorporate regular movement into your routine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Seek guidance from healthcare professionals: <\/strong>If you continue to experience severe discomfort or have concerns about your fibre intake, consult a healthcare professional for specific advice and further evaluation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-authorship\">Authorship<\/h3>\n\n\n\t\t<div data-elementor-type=\"container\" data-elementor-id=\"14969\" class=\"elementor elementor-14969\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ec8f702 e-flex e-con-boxed e-con e-parent\" data-id=\"ec8f702\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-73a1dc0 elementor-position-left elementor-vertical-align-middle elementor-widget__width-auto elementor-widget elementor-widget-image-box\" data-id=\"73a1dc0\" data-element_type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><a href=\"https:\/\/www.simpleonlinepharmacy.co.uk\/health-advice\/laura-perez\/\" tabindex=\"-1\"><img decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.simpleonlinepharmacy.co.uk\/health-advice\/wp-content\/uploads\/2025\/06\/laura-perez-150.jpg\" class=\"attachment-thumbnail size-thumbnail wp-image-14971\" alt=\"Laura Perez\" srcset=\"https:\/\/www.simpleonlinepharmacy.co.uk\/health-advice\/wp-content\/uploads\/2025\/06\/laura-perez-150.jpg 150w, https:\/\/www.simpleonlinepharmacy.co.uk\/health-advice\/wp-content\/uploads\/2025\/06\/laura-perez-150-70x70.jpg 70w, https:\/\/www.simpleonlinepharmacy.co.uk\/health-advice\/wp-content\/uploads\/2025\/06\/laura-perez-150-80x80.jpg 80w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><\/figure><div class=\"elementor-image-box-content\"><h4 class=\"elementor-image-box-title\"><a href=\"https:\/\/www.simpleonlinepharmacy.co.uk\/health-advice\/laura-perez\/\"><h4>Authored by Laura Perez<\/h4><\/a><\/h4><p class=\"elementor-image-box-description\"><b>Content Writer \/ Clinical Nutrition Lead<\/b>\n<br>\nWith expertise in obesity management, eating disorders, and clinical nutrition, Laura has been a  member of Simple Online Pharmacy\u2019s clinical team since 2022. She engages with patients navigating their journeys with obesity management medications and believes in wraparound care, making nutrition science simple and accessible.<\/p><\/div><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<p class=\"wp-block-paragraph\"><em>Updated 25\/06\/2025<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here are 9 tips to help you gradually increase your fibre intake. So you can avoid digestive discomfort, like bloating, gas and stomach cramps.<\/p>\n","protected":false},"author":23,"featured_media":12142,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[258,86],"tags":[255,253],"treatments":[],"class_list":["post-12141","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-advice","category-weight-loss","tag-weight-loss","tag-weight-loss-articles-and-advice"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How To Gradually Eat More Fibre To Avoid Discomfort | Simple Online Pharmacy<\/title>\n<meta name=\"description\" content=\"Discover strategies for gradually increasing your fiber intake without discomfort. Get expert tips on managing dietary changes effectively.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.simpleonlinepharmacy.co.uk\/health-advice\/weight-loss\/how-to-gradually-eat-more-fibre-to-avoid-discomfort\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Gradually Eat More Fibre To Avoid Discomfort\" \/>\n<meta property=\"og:description\" content=\"Find out more about Weight Loss in todays deep dive: How To Gradually Eat More Fibre To Avoid Discomfort\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.simpleonlinepharmacy.co.uk\/health-advice\/weight-loss\/how-to-gradually-eat-more-fibre-to-avoid-discomfort\/\" \/>\n<meta property=\"og:site_name\" content=\"Simple Online Pharmacy\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SimpleOnlinePharmacy\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-20T12:20:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-09T13:51:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.simpleonlinepharmacy.co.uk\/health-advice\/wp-content\/uploads\/2024\/09\/Fibre.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Laura Perez\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@simplepharmacyo\" \/>\n<meta name=\"twitter:site\" content=\"@simplepharmacyo\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Laura Perez\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.simpleonlinepharmacy.co.uk\\\/health-advice\\\/weight-loss\\\/how-to-gradually-eat-more-fibre-to-avoid-discomfort\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.simpleonlinepharmacy.co.uk\\\/health-advice\\\/weight-loss\\\/how-to-gradually-eat-more-fibre-to-avoid-discomfort\\\/\"},\"author\":{\"name\":\"Laura Perez\",\"@id\":\"https:\\\/\\\/www.simpleonlinepharmacy.co.uk\\\/health-advice\\\/#\\\/schema\\\/person\\\/9638a7fc022eeffe0712aeaefa81214f\"},\"headline\":\"How To Gradually Eat More Fibre To Avoid Discomfort\",\"datePublished\":\"2024-09-20T12:20:28+00:00\",\"dateModified\":\"2025-07-09T13:51:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.simpleonlinepharmacy.co.uk\\\/health-advice\\\/weight-loss\\\/how-to-gradually-eat-more-fibre-to-avoid-discomfort\\\/\"},\"wordCount\":742,\"publisher\":{\"@id\":\"https:\\\/\\\/www.simpleonlinepharmacy.co.uk\\\/health-advice\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.simpleonlinepharmacy.co.uk\\\/health-advice\\\/weight-loss\\\/how-to-gradually-eat-more-fibre-to-avoid-discomfort\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.simpleonlinepharmacy.co.uk\\\/health-advice\\\/wp-content\\\/uploads\\\/2024\\\/09\\\/Fibre.jpg\",\"keywords\":[\"Weight Loss\",\"Weight Loss Articles and Advice\"],\"articleSection\":[\"Diet Advice\",\"Weight Loss\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.simpleonlinepharmacy.co.uk\\\/health-advice\\\/weight-loss\\\/how-to-gradually-eat-more-fibre-to-avoid-discomfort\\\/\",\"url\":\"https:\\\/\\\/www.simpleonlinepharmacy.co.uk\\\/health-advice\\\/weight-loss\\\/how-to-gradually-eat-more-fibre-to-avoid-discomfort\\\/\",\"name\":\"How To Gradually Eat More Fibre To Avoid Discomfort | Simple Online Pharmacy\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.simpleonlinepharmacy.co.uk\\\/health-advice\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.simpleonlinepharmacy.co.uk\\\/health-advice\\\/weight-loss\\\/how-to-gradually-eat-more-fibre-to-avoid-discomfort\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.simpleonlinepharmacy.co.uk\\\/health-advice\\\/weight-loss\\\/how-to-gradually-eat-more-fibre-to-avoid-discomfort\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.simpleonlinepharmacy.co.uk\\\/health-advice\\\/wp-content\\\/uploads\\\/2024\\\/09\\\/Fibre.jpg\",\"datePublished\":\"2024-09-20T12:20:28+00:00\",\"dateModified\":\"2025-07-09T13:51:20+00:00\",\"description\":\"Discover strategies for gradually increasing your fiber intake without discomfort. 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