Fiber Training Is the Gut Health Hack You Actually Need Right Now

Maxxing Out: Look out, protein. Fiber has taken over. The case for getting more of it is genuinely hard to argue with, and most of us still aren’t getting nearly enough. The problem is that going from a low-fiber diet to a high-fiber one overnight can seriously shock your digestive system. Enter fiber training. 

How To Do It: The idea behind this concept is pretty simple. It just means adding fiber gradually instead of all at once. You can start by incorporating one new fiber-rich food per day, such as an apple or a half-cup of chickpeas, both of which have around 4 to 5 grams of fiber. Stick with that addition for about a week until your body adjusts before adding another serving. Then keep going until you’ve reached your daily target, which ranges from roughly 22 to 38 grams depending on your age and sex.

The Benefits: There’s a big payoff once you finally reach the target range. Higher fiber intake is linked to better gut health and more stable blood sugar, and over time, it can lower your risk of serious conditions like heart disease and type 2 diabetes. You just need to take your time getting there.