Increase fiber intake gradually to avoid bloating

What to Do

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.

Why It Works

A sudden jump in fiber intake overwhelms the existing bacterial population, causing excessive gas production (hydrogen, methane, CO2) as bacteria ferment the unfamiliar substrate. Gradual increases allow bacterial populations to expand and diversify to handle the new fuel source, reducing gas over time.

Tips

• Bloating from fiber is temporary and usually resolves within 2-3 weeks at each new level
• Drink more water as you increase fiber — soluble fiber absorbs water and can cause constipation without adequate hydration
• Legumes are the most common cause of gas complaints; start with smaller portions and increase
• If a specific food consistently causes distress after 2-3 weeks, try a different fiber source rather than giving up on fiber entirely