Fibre is one of those things that sounds simple enough: eat more of it and your gut will thank you. But suddenly increasing your intake, choosing the wrong type or not drinking enough water can leave you feeling worse rather than better. According to gastroenterologist Dr. Saurabh Sethi, who is double board-certified in gastroenterology and hepatology and trained at AIIMS, Harvard and Stanford, there are a few common mistakes worth avoiding.
In an Instagram post, Sethi pointed out that only around 5% of adults meet the recommended daily fibre intake. Most people consume about 15g a day, while the recommended amount is around 25-38g. If you are trying to bridge that gap, he says it is better to do it gradually rather than suddenly loading your diet with fibre.
5 fibre mistakes to avoid
1. Eating too much fibre without enough water
A large fibre-rich meal may seem like a healthy choice, but it can cause problems if you are not drinking enough fluids.
Sethi explains that fibre absorbs water as it moves through the gut. Without enough fluid, this can work against you, potentially contributing to bloating and constipation rather than providing the relief you were looking for.
2. Increasing fibre too quickly
Going from a low-fibre diet to a high-fibre one overnight is another mistake the gastroenterologist cautions against. Your gut bacteria need time to adjust to the change.
Sethi recommends increasing fibre gradually, by no more than around 5g every few days. So, rather than jumping from 15g to 35g in a single day, give your digestive system time to adapt.
3. Eating all your fibre at once
How you distribute your fibre intake through the day matters too. Instead of consuming a large amount in one sitting, Sethi recommends spreading it across meals.
The idea is to give your gut smaller amounts to process rather than one large dose at once, which can feel overwhelming for the digestive system.
4. Choosing the wrong type of fibre
Not all fibre works in exactly the same way, and Sethi says understanding the difference between soluble and insoluble fibre is important.
Soluble fibre, found in foods such as oats and psyllium, dissolves and slows digestion. According to Sethi, it can be useful for issues such as diarrhoea and cholesterol management.
Insoluble fibre, found in foods such as wheat bran and vegetable skins, adds bulk and can be more helpful for constipation. Choosing the wrong type for your particular symptoms, however, may end up making them worse rather than better.
5. Ignoring worsening gut symptoms
Perhaps the most important point is knowing when to stop pushing through symptoms. If your digestive symptoms are getting worse after changing your fibre intake, Sethi says that is not necessarily a reason to continue with the same routine.
“Worsening symptoms aren’t a sign to push through,” he says, adding that they can instead indicate that your gut needs a different approach.
The larger message is fairly straightforward: increasing fibre can be useful, but more is not automatically better. Gradual changes, adequate fluids and paying attention to the type of fibre you are consuming can make the transition easier on your gut.
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