How to Increase Your Fiber Intake Without Bloating

Fiber is an important indigestible carbohydrate that supports heart health, promotes satiety, and cleanses the digestive tract. The Institute of Medicine recommends that adults should consume 21 to 38 grams of fiber each day, depending on factors such as sex and age, but only about 5% of Americans meet this recommendation.

However, increasing your fiber intake isn't that straightforward: Adding too much fiber to your diet too quickly can lead to stomach discomforts, such as bloating and cramping.

“Your gut is notorious for not liking a lot of change. So even when you add fiber, which is great for your gut, it still can take an adjustment period to get used to it,” Amanda Sauceda, MS, RDN, a registered dietitian and gut health nutritionist based in Long Beach, California, told Verywell in an email.

We asked a few registered dietitians to share tips on boosting fiber intake while avoiding digestive issues.

Add Fiber Gradually

Your body doesn’t digest fiber. When you eat fiber-rich foods like vegetables and fruits, the fiber travels through most of your gastrointestinal tract without breaking down. When it reaches the colon, the healthy gut bacteria—probiotics—help break it down or ferment it for nutrients.

“When that happens, you get production of gas and other healthy nutrients like short chain fatty acids. That’s why you would see a little bit of bloating,” Jessica Sylvester, MS, RD, LDN, a registered dietitian based in Boca Raton, FL, told Verywell.

Increasing fiber intake too quickly doesn’t give your gut time to adapt. If you’re used to a low-fiber diet, you might run into trouble when you try to add high-fiber foods to every meal.

“If you’ve never done that before, your GI tract is not prepared to receive that. You have to do it gradually to not overburden your GI tract,” Sylvester said.

Sauceda recommends starting with one new fiber-rich food per day. Your body will adjust, and over time, you can start to add more fiber to your diet.

“Breakfast and snacks are some of the easiest places to start. Start by adding a chopped apple to your oatmeal or snacking on some hummus in the afternoon. These small changes will really add up,” Sauceda said.

Drink Lots of Water

High-fiber foods contain both soluble and insoluble fibers that work together to soften and add bulk to stools.

“If you’re giving yourself this nutrient that’s going to give you bulky stools, you need to help get it out of your body. It can’t just sit in your small intestine. You need to drink water and move,” Sylvester said.

Anyone increasing their dietary fiber intake or starting fiber supplements should drink plenty of fluids and exercise regularly to keep things moving through their digestive tract. If you feel bloated after eating fiber, try taking a short walk or drinking more water. The discomfort should also go away once your body adjusts to your new high-fiber diet.

Fiber supplements might cause bloating more easily because they’re concentrated sources of fiber, according to Sauceda.

“Starting with half a serving may be helpful to get your gut used to it or try adding a serving every other day,” Sauceda said.

While supplements might help you reach your fiber goals, most nutrition experts recommend whole food, nutrient-rich fiber sources over supplements.

“Your best sources of fiber are going to be fruits and vegetables along with legumes and grains—basically all the healthy foods we know we should be eating more of,” Sauceda said. “Fiber isn’t fancy, but it’s these basic foods that will get you to your health goals and be immensely powerful for your body.”