If you want to increase your fiber intake, it is best to do so slowly and steadily. Start small and let your body adjust.
“Add high-fiber foods gradually, while making sure to drink plenty of fluids, and see how your body feels,” Menning says.
If you add too much too quickly, he says, you may notice symptoms like:
- abdominal pain
- swelling
- Constipation
- Diarrhea
- Gas
Félix advises patients to increase fiber intake by 3 to 5 grams per day until the daily goal is reached. Distribute fiber evenly across meals and snacks for better tolerance. It’s essential to stay hydrated with at least 1.5 to 2 liters of water a day, or six to eight glasses, he adds.
Menning recommends preparing meals this way to balance the effect of high-fiber carbohydrates. Simple swaps like lentil or chickpea pasta for white pasta, or whole fruit instead of juice, also help, as well as adding chia or flax seeds to yogurt.
“It’s always best to get nutrients from real foods, but when you can’t get them from food alone, a supplement can help,” Menning says.
Also continue to track changes in your blood sugar and talk to your doctor if you notice large increases or decreases.
