Gastroenterologist Shares 5 Fibre Mistakes That Could Hurt Your Gut

Fibre is an essential part of a balanced diet and plays an important role in digestive and overall metabolic health. While adequate fibre intake can support regular bowel movements, blood sugar control and cholesterol management, increasing it too quickly or consuming it incorrectly may lead to digestive discomfort. California-based gastroenterologist and hepatologist Dr Saurabh Sethi has highlighted five common mistakes people should avoid when increasing their fibre intake.

Dr Sethi, who trained at AIIMS, Harvard and Stanford universities, said only about five per cent of adults meet recommended fibre intake levels. According to him, most people consume around 15 grams of fibre a day, while the recommended intake is generally between 25 and 38 grams. In an Instagram post shared on August 14, he explained that people trying to increase their fibre consumption should make the change gradually and pay attention to how their digestive system responds.

One common mistake is increasing fibre without increasing water intake. Fibre absorbs water as it moves through the digestive tract, and inadequate fluid intake can contribute to bloating and constipation rather than improving bowel regularity. Dr Sethi also cautioned against abruptly increasing fibre consumption, advising people to raise their intake gradually. He recommended increasing fibre by no more than about five grams every few days to allow gut bacteria and the digestive system time to adjust.

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Another mistake is consuming most or all of the day’s fibre in a single meal. According to Dr Sethi, fibre is better tolerated when distributed across meals rather than consumed in one large amount. He also stressed the importance of understanding the different types of fibre. Soluble fibre, found in foods such as oats and psyllium, dissolves in water and slows digestion, while insoluble fibre, found in foods such as wheat bran and vegetable skins, adds bulk to stool.

The gastroenterologist further advised people not to ignore worsening digestive symptoms after increasing fibre. Persistent or worsening symptoms may indicate that the current dietary approach is not suitable and that adjustments are needed rather than simply pushing through the discomfort. His advice emphasises that increasing fibre is not only about reaching a target amount but also about choosing appropriate sources, maintaining hydration and allowing the gut sufficient time to adapt.

Dr Sethi is a California-based gastroenterologist and hepatologist with more than two decades of clinical experience and training from AIIMS, Harvard and Stanford. He began sharing health-related information on social media during the Covid-19 pandemic. The advice discussed above comes from his social media content and has not been independently verified by Hindustan Times. It is intended for informational purposes and should not be considered a substitute for professional medical advice.

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