What is the best fiber strategy for gut health?

If following a low-FODMAP diet for IBS, treat it as a short-term diagnostic tool (2-6 weeks elimination), then systematically reintroduce FODMAP groups one at a time. Do not stay on the elimination phase long-term.

Add approximately 5g of fiber per week to your current intake. If you eat 15g/day now, aim for 20g next week, 25g the week after. This gradual ramp gives your gut bacteria time to adapt.

If standard fiber sources cause excessive gas or bloating (common with inulin and FOS), try partially hydrolyzed guar gum (PHGG) or acacia fiber. Both are well-tolerated, slow-fermenting prebiotic fibers.

Take 5-10g of psyllium husk daily, mixed in water or added to smoothies. Start with a low dose and increase gradually. Drink a full glass of water with each serving.

Cook potatoes or rice, then refrigerate them for at least 12 hours before eating. Use them in potato salads, cold rice bowls, or reheat them — the resistant starch structure persists after reheating.

Eat fiber from multiple categories each day: legumes, whole grains, vegetables, fruits, nuts, and seeds. Each category contains different fiber types that feed different bacterial populations.