How to increase fibre (without discomfort)

Everyone will benefit from eating more fibre. In fact, adding just 5 grams of fibre a day can reduce your risk of dying from chronic disease by 15%. Fibre does far more than just “keep things moving.” It’s fuel for your gut microbiome—the trillions of bacteria that support immunity, hormone balance, mental health, skin and weight regulation.

Beyond gut health, fibre helps lower LDL cholesterol, reducing the risk of heart disease, and it slows the release of food into the bloodstream, promoting steady energy and better blood sugar control. Plus, it keeps you feeling fuller for longer which helps to naturally regulate appetite.

There are different types of fibre, including soluble and insoluble fibre, but personally I wouldn’t worry too much about the types, as all plants contain a mixture. Instead, I would focus on aiming for a diversity of plants which will ensure you’re getting a diversity of fibre.

In short: more fibre means better health and a longer life. It’s one of the simplest, most evidence-backed ways to support your health. UK guidelines recommend 30g of fibre a day and 30 different plants a week. For more information on which foods contain fibre, read this blog.

WHY FIBRE CAN MAKE YOU FEEL BLOATED OR GASSY (AT FIRST)

Many people struggle when they first try to eat more fibre as introducing too much too quickly can cause unwanted side effects. When your gut microbes suddenly get more fibre than they’re used to, they release extra gas as a by-product of the fermentation process, which can lead to temporary bloating, wind or discomfort. This is normal and a healthy sign that your gut microbes are active and doing their job. But if bloating or discomfort doesn’t go down after a few days, or if you feel bloated all day long, it’s worth checking in with a healthcare professional.

So If you’ve ever felt gassy or bloated after trying to eat healthier, you now know why. Here’s 4 tips on how to build up your fibre intake more comfortably:

1. GO LOW AND SLOW

Think of increasing fibre like training a muscle at the gym—you wouldn’t start with the heaviest weight. Your gut bacteria need time to adapt too. Start by adding around 5 grams of extra fibre per day for a week (that’s roughly the fibre in one small apple, two tablespoons of chia seeds, or half a cup of beans). Once your digestion feels comfortable, add another 5 grams the following week. This gradual approach gives your gut microbes time to adjust and helps you reach the ideal range of 30g of fibre per day without discomfort.

Pay attention to how your body responds. If you notice bloating, cramps, or changes in bowel habits, pause and give your gut a few days to settle before adding more. Keeping a short note of your symptoms can help you track what’s working.

2. DRINK ENOUGH WATER 

Fibre needs water to do its job. Without it, things can back up quickly. As a rough guide, try to drink an extra glass of water (about 200ml) for every 5g of added fibre. Staying hydrated helps fibre move smoothly through the digestive tract and reduces bloating or constipation.

3. SPREAD OUT YOUR INTAKE 

Instead of loading up all your fibre at once (like at breakfast for example), spread it throughout the day. For example, you could add some chia seeds at breakfast, some almonds and fruit as a mid-afternoon snack and a handful of beans or lentils at dinner. This keeps your digestion steady and your microbes happy. (Note: this is once you have built up your fibre intake—low and slow).

4. GO ON A WALK AFTER YOU EAT 

“Fart walks” are trending on social media—and we’re all for it. As mentioned above, some gas or bloating after a meal is totally normal and a sign your gut bugs are being fed. A gentle walk after eating helps release excess gas and supports healthy digestion.

A FINAL THOUGHT

If you are using a fibre supplement, don’t rely on just one fibre source, like psyllium husk. While it’s a great fibre, it’s only one type. The real magic comes from diversity—eating a wide range of fibre from different plants to feed a wide range of gut microbes. Variety is as important as amount.