Fibre helps keep digestion regular, supports heart health, feeds beneficial gut bacteria, helps control blood sugar, and may even reduce the risk of several chronic diseases…
But it can cause bloating, gas, stomach cramps, or feeling uncomfortably full if you overload on it, or increase it too fast…
Often then people give up on ensuring they get enough fibre – when it´s not the fibre that´s the problem, it´s how they´re taking it in…
Follow these tips below to get fibre to work best for you…
How to make fibre work for you…
Don´t increase your fibre intake too fast…
If there is one mistake that causes the most fibre-related misery, it is trying to go from very little fibre to a lot of it overnight…
Your digestive tract is home to trillions of microorganisms collectively known as the gut microbiome. Many of these microbes feed on fibre. When fibre intake suddenly increases, those microbes begin fermenting more material than they are accustomed to handling…
That fermentation process produces gases and other byproducts that can lead to bloating, abdominal discomfort, and excessive gas…
A practical approach is to increase intake in small increments over several weeks rather than making a dramatic leap in a few days…
This gives the intestinal microbiome time to adjust and helps minimise digestive side effects…
Drink enough water…
Fibre absorbs water as it moves through the digestive tract. Without enough fluids, it can cause constipation and make digestive discomfort worse…
This is particularly important when increasing fibre intake from cereals, legumes, whole grains, or fibre supplements. Fibre can hold onto water almost like a sponge.
You don´t need to obsess over exact numbers, but ensuring consistent fluid intake throughout the day can make the transition to a higher-fibre diet easier…
Choose your fibre source wisely…
While supplements can sometimes be useful, whole foods bring far more to the table than isolated fibre…
Fruits, vegetables, legumes, nuts, seeds, and whole grains provide vitamins, minerals, antioxidants, polyphenols, water, and a diverse range of fibre types that work together…
Whole foods also naturally encourage variety. An apple contains different fibres than oats. Lentils contribute different fibres than broccoli. That diversity help support a healthier and more diverse gut microbiome…
Another advantage is satiety… Whole foods generally require chewing, take up more stomach volume, and tend to leave you feeling more satisfied than consuming isolated fibre products…
Keep reading…
More tips to make fibre work for you…
Timing is important too…
Spreading fibre intake across meals tends to be much easier on the gut. Smaller, more consistent doses allow digestion and fermentation to occur more comfortably throughout the day…
When fibre is distributed across breakfast, lunch, dinner, and snacks, it may also help support steadier appetite control throughout the day…
Include soluble and insoluble fibre…
Soluble fibre dissolves in water and forms a gel-like substance during digestion…
This type of fibre helps slow digestion, support blood sugar control, lower LDL cholesterol levels, and nourish beneficial gut bacteria through fermentation…
Sources include oats, barley, beans, lentils, apples, citrus fruits, and psyllium…
Insoluble fibre does not dissolve in water. Instead, it adds bulk to stool and helps food move through the digestive tract more efficiently…
It is commonly found in whole grains, wheat bran, nuts, seeds, and many vegetable skins…
Insoluble fibre is particularly associated with promoting bowel regularity and helping prevent constipation…
Watch out for calorie-surplus…
Nutrition messages sometimes get lost in the enthusiasm: more is not always better…
You often hear that avocados, nuts, seeds, dried fruit, granola, and nut butters are high in fibre. This is true. What you sometimes forget is that many of these foods are also calorie-dense…
A calorie surplus can contribute to excess weight gain over time…
The goal is not simply to consume more fibre. The goal is to consume more fibre efficiently. Foods such as beans, lentils, vegetables, berries, apples, pears, oats, and whole grains tend to provide substantial fibre without delivering excessive calories…
And remember: pay attention to how your body responds. Fibre intake is not a competition. Some people thrive at higher amounts, while others need to increase gradually and choose fibre types carefully…
