How to Eat More Fiber Without Feeling Bloated

Beans and Greens, Please: The “fibermaxxing” trend encourages people to load up on fiber-rich foods, and given that most Americans fall way short of the recommended 25 to 35 grams per day, that’s not necessarily a bad thing. But there is one drawback: increasing fiber too quickly can leave you feeling bloated, gassy, and uncomfortable.

The Benefits: Fiber supports a healthy gut microbiome, helps regulate blood sugar, lowers cholesterol, and promotes fullness. It also keeps digestion moving smoothly and is associated with a lower risk of heart disease and other chronic conditions. In other words, getting enough fiber is one of the simplest ways to improve overall health. But simple, as we know, doesn’t mean easy.

How to Do It: The key is easing into it. Experts recommend increasing fiber gradually — a couple grams at a time — to give your gut time to adjust. Drink plenty of water, because fiber absorbs fluid as it moves through the digestive tract. Also, try spreading fiber intake across meals instead of packing it into one sitting. Finally, aim for a mix of soluble fibers (like oats, beans, and fruit) and insoluble fibers (such as whole grains and vegetables) to support digestion while minimizing side effects.