Smooth Sailing: An RD's Advice How to Slowly Add Fiber to Your Diet Without Digestive Distress

Fiber is an essential nutrient that plays a crucial role in maintaining a healthy digestive system. It has so many health benefits. To name a few, it helps to regulate bowel movements, lower cholesterol levels, and control blood sugar levels and more. Read more about them here. Despite fiber’s many benefits, some people will avoid increasing fiber in their diets because they fear unwanted digestive symptoms, such as bloating, gas, and constipation. I understand! It’s a key concern I get from clients before I help them navigate it smoothly. With a few simple tips, you too can successfully add more fiber to your diet without any discomfort.

GRADUALLY INCREASE FIBER INTAKE

It's essential to increase your fiber intake gradually over 2-4 weeks. If you consume too much fiber too quickly, your digestive system may not be able to adjust, leading to uncomfortable symptoms.

Start by adding a few grams of fiber to your diet each day, and stay at that small increase for at least several days. If you have no symptoms after a few days, you can increase it by a small amount again, and continue gradually increasing using this pattern until you reach your desired intake.

Therefore, this might mean cutting things in half and saving them for the next day (such as a bar that has added fiber in it, or eating only one or two bites of lentils or beans). Leftovers or freezing items is going to be necessary when first adding foods into your meals with more dietary fiber to manage the increase gradually.

FAST IS NOT A GOOD THING WHEN INCREASING FIBER!

I have to repeat that: fast is not a good thing when increasing fiber. Less is MORE in this case. My younger brother is in the military and he says that special forces have a slogan when it comes to urban combat that says, “Slow is smooth. Smooth is fast.” This is what I often recommend to my clients (especially because I mostly work with people with current digestive distress) that “slow is smooth. Smooth is fast” because you don’t lose time in distress.

STAY HYDRATED

Fiber needs water to do its job. It soaks up water and softens stools, making it easier to pass. It's essential to drink plenty of water when increasing fiber in your diet to prevent constipation and other digestive symptoms. Aim for at least 6-8 glasses of water spread out throughout the day. Drinking all your water at the end of the day will not soften your stools appropriately and you will still end up with distress despite drinking “the recommended amount.” Timing matters.

CHOOSE THE RIGHT FOODS

Not all fiber-rich foods are created equal. Some high-fiber foods are also high in insoluble fiber, which can cause bloating, gas, and other digestive symptoms. To avoid these symptoms, focus on eating foods high in soluble fiber, such as oatmeal, bananas, apples, and legumes.

ADD FIBER SUPPLEMENTS

If you're having trouble reaching your fiber goals with food alone (this can happen for many reasons), fiber supplements can help. There are many different types of fiber supplements available, such as psyllium husk, methylcellulose, and inulin. However, it's important to speak with a healthcare professional before starting any supplement to determine the right one for you. I do find inulin often problematic in clients.

LIMIT HIGH-FAT FOODS WITH MEALS THAT ARE HIGH IN FIBER

High-fat foods can slow down digestion and make it difficult for the body to absorb fiber. To avoid unwanted digestive symptoms, limit your intake of high-fat foods when you know you’re eating a fiber-rich meal.

START SLOWLY ADDING FIBER TO YOUR DIET TODAY!

By following these tips, you can avoid unwanted digestive symptoms while increasing your fiber intake and enjoy all the benefits that fiber has to offer. Remember to listen to your body and adjust your fiber intake as needed to find the right balance for you and if you can’t seem to find it on your own, schedule with a dietitian to help make the process “go smoothly ; )”