To increase your fiber intake without experiencing bloating, gas, or constipation, you must proceed very gradually (add 5 g of fiber per day each week), favor cooked or blended vegetables if you have a sensitive digestive system, and spread this intake across all meals of the day instead of consuming it all at once.

noli's read

This gradual and measured approach is perfectly validated by nutrition research. The gradual increase of 5 g per week aligns with the recommendations of the Academy of Nutrition and Dietetics (expert opinion) to allow the microbiota time to adapt to fermentation without creating discomfort. The target goals of 25 g for women and 38 g for men come from the benchmarks of the Institute of Medicine (observational and cohort studies linking these thresholds to optimal health). Preferring cooked or blended vegetables at the start is also validated by food science (laboratory digestibility studies), as heat and mechanical grinding break down certain complex fibers, facilitating the digestive process. Finally, spreading intake throughout the day avoids overloading the colon's fermentation capacity all at once, a very sound physiological principle.

the sources

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