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It’s definitely true. The gut microbiology is tuned to your current diet and it will take time for your gut to adapt to a higher fiber diet. Eventually you’ll start to colonize all the fiber eating, short chain fatty acid creating, gut flora. If you eat too much at once you can experience gas, intestinal pain, and just general gastric issues. Slowly increasing your fiber intake is the way to go.
Like the others said. It depends - soluble fiber should not be a problem, insoluble could cuz discomfort if you up your dose too much, too fast.
Rule of thumb I remember reading was to get at least 15g of fiber per 1000 calorie intake. So if you’re a lot below that, gradually increase it and monitor your gut health, bowels etc. whatever suits your body most, stick with that.
Constipation from unfamiliar amounts of fiber can be extremely uncomfortable and could definitely derail your day with gut cramps, bloating, gas. If you’re working from home, don’t take in-person meetings, and aren’t responsible for any kids, go for it. Otherwise there could definitely be delays to your schedule and possibly embarrassing side effects.
I’d slowly up the intake over several days. Years ago, my doc prescribed fiber supplements. I took a full dose first thing in the morning and was stuck in bed or on the toilet for the rest of the day. Nausea. Headache. Stomach cramps. Bloating. Diarrhea. It was awful.
I will occasionally add fiber supplements into my diet now and slowly increase the amount over days until I’m at the full amount. It’s worked for me.
It’s a solid rule to make any dietary change incrementally. Much like the original nomadic toxicity test that hunter gatherers used. That way if you have an intolerance it effects as little as needed to know.
dietetics student here, add fiber into your diet slowly, and most importantly when you’re increasing your fiber intake, ALSO INCREASE WATER INTAKE. increasing fiber will make you more dehydrated as fiber draws water out. increasing water intake with fiber intake will greatly reduce bloating/stomach pain that many people experience when increasing fiber intake because it makes the stool easier to pass. expect some bloating either way bc it’s inevitable fiber will do that but yes, increase it slowly
Depends on where your source of fiber is coming from. I wouldn’t worry to much if you are getting it from organic Whole Foods like fruits, vegetables, and nuts.
However I would be cautious adding in a ton of fiber from sources like legumes, and grains as these can wreck havoc on the digestive system and can cause a ton of gas, bloating, and constipation. Long term high fiber diets will lead to scar tissue damage of the colon due to dehydration and improper bowel formations and movements.
From my own personal experience when I switched from a higher fiber diet that including a good amount of legumes, and grains to a lower to medium fiber diet based more around fermented foods, my gut health and overall health improved drastically.
I wont back this up. But It is better to spread it evenly over the day, but if the alternatives is 0 or all at once. It is probably better to get it all at once. However, you might get some side effects like gass and bloating. So I guess you just going to have to try it and see. Maybe have a smaller “all at once” and then over time increase it. Again you just going to have to try.
Whenever I take a fiver supplement it leaves me constipated so and it’s actually made me afraid to take fiver lol because bloating is one of the worst feelings I recommend slowly adding it and doing it before bed
I’d take it a bit slow building up or you might get stomach aches or a lot of uncomfortable gas. It won’t harm you, but it’s not ideal.
To be honest it’s probably better for developing the habit of eating more to go slow as well, it’s hard to go from nothing to the recommended amount very quickly and sustain the habit.
If your current diet isn’t fiber-rich I’d go slowly. You may experience severe stomach issues depending on how your body handles it - ranging from bloating, gas, and diarrhea to constipation. How are you planning to increase your fibers - supplements and/or food? Supplement-wise I recommend Psyllium Husk (not powder but whole husks), and/or either Thorne FiberMend or Now Prebiotic Fiber with Fibersol. Food-wise oats, chia seeds, beans, popcorn, avocado, raspberries and many more.