To avoid bloating, gas, cramps, or slowed digestion, increase your fiber intake very gradually (in 5-gram increments, for example) rather than making a sudden change.

noli's read

This advice is particularly sound and solidly supported by nutritional science. A transition that is too abrupt toward a high-fiber diet often causes temporary discomfort, as our intestinal flora needs time to adapt to this increase in fermentation. A 2022 randomized clinical trial (RCT) specifically compared a gradual increase in fiber to a high dose from the start, confirming that the gradual approach significantly improves digestive comfort and the adoption of this habit. Furthermore, an in-depth analysis of more than 100 clinical trials by researchers at the University of Illinois (Mysonhimer and Holscher, 2023) shows that our body adjusts effectively to fiber within a few weeks if we proceed in stages. Finally, expert opinions from health institutions such as Michigan Medicine specifically recommend these 5-gram incremental increases to allow our intestinal ecosystem to adapt gently.

the sources

1. 1Reynolds A et al. 2019
2. 2Jovanovski E et al. 2019