Why Increasing Fiber Can Cause Bloating at First
When you first add more fiber (sometimes spelled fibre in Canada) to your diet, your gut bacteria start working harder to break it down. That can create gas and discomfort — especially if fiber intake jumps too quickly. This is a normal response, and it usually improves when you increase fiber gradually and give your body time to adjust.
How Much Fiber You Actually Need
Most adults need about 25–30 grams of fiber per day, but many people get far less than that especially adults over 50. If you’re currently eating a low-fiber diet, jumping straight to the full amount can cause bloating or cramping. A better approach is to increase fiber slowly over several weeks so your digestive system can adapt.
The Best Way to Increase Fiber Slowly
The easiest way to increase fiber is to add about 5 grams per day at a time. Focus on one change, such as adding berries to breakfast or choosing whole grains at one meal. Drinking enough water and staying lightly active can also help fiber move through your system more comfortably.
High-Fiber Foods That Are Easier to Digest
Some high-fiber foods are gentler on digestion than others, especially when you’re just increasing fiber. Oats, berries, chia seeds, cooked vegetables, and legumes that are well-cooked tend to be easier to tolerate. Introducing fiber through softer, cooked foods can help reduce bloating compared to large amounts of raw vegetables or bran-heavy products.
When to Consider Fiber Supplements
Fiber supplements can be helpful if it’s difficult to get enough fiber from food alone. Products made with psyllium husk are often well tolerated and reduce constipation when started at a low dose and taken with plenty of water. Supplements should support a fiber-rich diet, not replace whole foods entirely.
Sample Day of Gentle High-Fiber Eating
A gentle high-fiber day might start with oatmeal topped with berries for breakfast, a lunch that includes soup or a grain bowl with cooked vegetables, and a dinner built around beans or lentils with rice or potatoes. Snacks like fruit, yogurt with seeds, or whole-grain toast can help increase fiber gradually without overwhelming digestion.