The bloating and gas experienced when increasing fiber intake are not signs of inflammation or damage, but simply indicate that your gut microbiota requires progressive training to adapt.

noli's read

This perspective is widely supported by scientific literature in gastroenterology, notably by the principle of microbiota adaptation. Observational studies and clinical trials (RCT) on prebiotic fibers confirm that the human microbiota is composed of bacterial communities whose composition evolves in direct response to the available dietary substrate (Nature, meta-analysis on the microbiota). When an individual abruptly increases their intake, the rapid fermentation of fibers by bacteria that are not yet accustomed to them can effectively produce gas, a physiological process and not a sign of tissue damage. The concept of a 'gradual' increase is the standard clinical recommendation for minimizing discomfort while promoting long-term tolerance. It is therefore accurate to state that the discomfort is transient and linked to adaptation, rather than an inflammatory pathology per se. The approach is consistent with current evidence on microbiome modulation.

the sources

No named source held this one up — that absence is part of the verdict.