Why “slow and steady” wins
Fiber supports gut microbes and regularity, but jumping too fast can cause bloating. Build tolerance gently.
- Add 3–5g per day, then hold for a few days.
- Hydrate alongside fiber increases.
- Walk after meals to support motility.
The ladder: 3 simple rungs
Pick one rung per week. If you feel great, keep going. If not, pause and stabilize.
- Rung 1: berries, oats, chia (breakfast)
- Rung 2: beans/lentils 2–3x weekly (lunch)
- Rung 3: extra veggies + nuts (dinner/snacks)
Comfort tips that help immediately
Small prep choices can change how fiber feels.
- Rinse canned beans well.
- Cook cruciferous veggies more thoroughly.
- Start with smaller portions, more often.
Wellness cue
If fiber is new, your best “supplement” may be patience and water.
"Your gut likes routine: repeat a few meals until they feel easy."