5 Simple Ways to Increase Fibre Intake (Without Digestive Discomfort)
Article by Jude Ali A
If you’ve ever tried to “eat more fibre” and ended up feeling bloated or uncomfortable, you’re not alone. While fibre is essential for overall health, the way we increase it matters just as much as the amount we eat. Before exploring how to increase fibre comfortably, it helps to understand what fibre actually is and why it plays such an important role in digestion.
What Exactly Is Fibre?
Fibre is a type of carbohydrate found in plant foods, from oats and berries at breakfast, to lentils in a warming bowl of soup, to wholegrain toast enjoyed at a relaxed weekend brunch, or vegetables served alongside your comforting evening meal. Unlike other carbohydrates, the body can’t fully digest it. Instead, it passes through the digestive system mostly intact, helping to support healthy digestion, steady blood sugar levels, and feelings of fullness. Beyond digestion, fibre has also been linked to long-term health benefits, including supporting heart health and reducing the risk of conditions such as type 2 diabetes and bowel cancer.
Most adults in the UK are advised to aim for around 30 grams of fibre per day, yet many fall short of this target. If fibre is so beneficial, why does it sometimes leave us feeling bloated? Before exploring practical strategies, let’s look at what’s happening in the gut:
Why Can Fibre Cause Discomfort?
Although fibre supports digestive health, increasing it too quickly can sometimes lead to bloating, gas, or changes in bowel habits. This is because bacteria ferment certain types of fibre in the large intestine. As these bacteria break fibre down, gas is produced, a completely normal process, but one that can feel uncomfortable if your intake suddenly increases.
Hydration also plays a role. Some types of fibre absorb water to help soften stool and support regularity. Without adequate fluid, digestion may feel sluggish or uncomfortable. For individuals with irritable bowel syndrome (IBS), fibre can feel like a double-edged sword. Certain fermentable fibres may trigger symptoms in some people. However, this doesn’t mean fibre should be avoided entirely. In fact, specific types of fibre, particularly soluble fibre, can help regulate bowel movements and improve symptoms when introduced gradually and in appropriate amounts. It’s important to remember that tolerance is highly individual. What works well for one person may not work for another, which is why a gradual, personalised approach is often most helpful.
Fibre isn’t the problem; the pace of increase often is. The good news is that increasing fibre doesn’t have to feel uncomfortable. With the right approach, it can become a supportive and sustainable part of your routine.
Here are five simple strategies to get started:
1. Increase Fibre Gradually
(Microbiome Adjustment) Think of this as giving your gut time to adjust. Suddenly increasing fibre intake can lead to bloating or discomfort, particularly if your current intake is low. This is because the bacteria in your gut need time to adjust to higher amounts of fermentable fibre.
Instead of making dramatic changes overnight, aim to increase fibre slowly over a few weeks. Swapping white bread for wholegrain, adding a portion of fruit to breakfast, or including an extra serving of vegetables at dinner are simple ways to build up gradually.
Giving your gut time to adapt can significantly reduce digestive discomfort.
2. Prioritise Soluble Fibre First
Not all fibre behaves in the same way. Soluble fibre found in foods such as oats, chia seeds, flaxseeds, lentils, and apples absorbs water and forms a gel-like consistency in the gut. This type of fibre is often gentler on digestion and can help regulate bowel movements.
For individuals who are more sensitive, including those with IBS, soluble fibre may be better tolerated than large amounts of coarse, insoluble fibre. Starting with soluble sources can make the transition smoother.
3. Ensure Adequate Hydration
Fibre and fluid work together. As certain types of fibre absorb water, they help soften stool and support regularity. If fluid intake is low, increasing fibre may worsen constipation or lead to discomfort. Drinking regularly throughout the day, particularly when increasing fibre intake, can help maintain digestive comfort.
4. Consider How Fibre-Rich Foods Are Prepared
Preparation can make a difference. Cooking vegetables softens plant fibres, which may make them easier to tolerate compared to large portions of raw vegetables. Soaking and rinsing beans and lentils before cooking can also help reduce some of the compounds that contribute to gas production. Small preparation changes can have an impact on how fibre feels in the gut.
5. Spread Fibre Intake Throughout the Day
Consuming a large amount of fibre in one meal can increase the likelihood of bloating, particularly if your body isn’t used to it. Instead, aim to distribute fibre evenly across meals and snacks. For example, you might include oats or fruit at breakfast, wholegrains at lunch, and vegetables or legumes at dinner. Spacing fibre intake allows digestion to feel more manageable and comfortable.
References
NHS (2022) How to get more fibre into your diet. Available at: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/ (Accessed: 27 January 2026).
NICE (2017) Irritable bowel syndrome in adults: diagnosis and management (CG61). Available at: https://www.nice.org.uk/guidance/cg61 (Accessed: 27 January 2026).
Harvard T.H. Chan School of Public Health (2012) Fiber. The Nutrition Source. Available at: https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/ (Accessed: 27 January 2026).
Zhang, F., Fan, D., Huang, J. and Zuo, T. (2022) ‘The gut microbiome: Linking dietary fiber to inflammatory diseases’, Medicine in Microecology, 14, p.100070. doi:10.1016/j.medmic.2022.100070.
This blog post was written by Jude Ali A, a Clinical Nutrition and Health student at the University of Roehampton with a research focus in metabolomics.