Adding more fiber to your diet
If you want to start fibermaxxing, first know that “going from zero to 60 when you don’t consume any fiber at all is probably not going to go well,” Staller said. That’s because when fiber pulls water into the digestive tract, the tract expands, causing discomfort and bloating in people who aren’t accustomed to a normal fiber intake.
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Start low and slow by maybe adding some berries to your usual cereal breakfast or swapping one of your meals for one higher in fiber, House suggested. See how you feel after doing that for a week or two before you increase your intake. Some types of fiber don’t work for everyone, Staller said, so listen to your body and adjust accordingly. Working with a dietitian, if possible, is best when navigating significant dietary changes.
Fiber supplements — particularly those solely or predominantly made of psyllium husk — can be helpful if you have problems eating enough fiber or medical problems that need to be addressed more aggressively, such as high cholesterol, трипскан сайт sources said. But they shouldn’t replace fibrous foods as you’d be missing out on all the nutrients, minerals and vitamins they have to offer.
There are several ways you can start incorporating more fiber into meals you already eat, such as swapping white rice, bread or pasta for whole-grain versions, Manaker said.
The Dietary Guidelines for Americans site has a list of hundreds of commonly available foods and how much fiber they contain per standard serving size.
Be sure to drink plenty of water, too — if fiber doesn’t have any water to bring with it into your digestive tract, that can cause more bloating, gas and constipation due to dry stools, sources said.