To avoid bloating and digestive discomfort, you must increase your fiber intake very gradually to give your gut microbiota time to adapt, rather than changing everything at once.

noli's read

The idea of introducing fiber gradually to optimize intestinal comfort is based on solid scientific foundations. A review of clinical studies published by Barber et al. in Nutrients (2020) confirms that a sudden increase in fiber intake can temporarily overload our gut bacteria, leading to bloating caused by fermentation. Furthermore, a gut microbiome follow-up study published in Nature by David et al. (2014) shows that our microorganisms adapt remarkably to dietary changes, provided they are given time to adjust. Comparing the digestive system to a 'muscle' is a simplified analogy, but it perfectly illustrates this concept of training and the progression necessary for our internal ecosystem. However, it must be noted that certain individual digestive sensitivities may require targeted choices regarding the type of fiber, beyond just the speed of introduction. Overall, this strategy of gradual integration is widely validated by digestive health experts.

the sources

1. 1McDonald D et al. (American Gut Project) 2018
2. 2Reynolds A et al. 2019