Fibre is an important component of a balanced diet, yet many adults consume considerably less than recommended amounts. Gastroenterologist Dr Saurabh Sethi has pointed out that many people get around 15 grams of fibre a day, while general recommendations for adults are around 25 to 38 grams. Increasing fibre intake can support digestive health, but Sethi cautioned that doing so too quickly or choosing the wrong type can lead to discomfort.

Sethi advised people to pay attention to how their digestive system responds when increasing fibre. He cautioned against continuing the same fibre routine if symptoms such as bloating or other digestive problems worsen. He also explained that different types of fibre can have different effects. Soluble fibre, found in foods such as oats and psyllium, dissolves in water and slows digestion, while insoluble fibre, found in wheat bran and vegetable skins, adds bulk to stool.

Another common mistake, according to Sethi, is consuming most of the day's fibre in a single meal. He recommended spreading fibre intake across meals so the digestive system can adjust more comfortably. He also advised against making a sudden jump from a low-fibre diet to a high-fibre one, noting that gut bacteria need time to adapt. His recommendation was to increase intake gradually rather than moving abruptly from around 15 grams to 35 grams a day.

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Adequate fluid intake is another important consideration when increasing fibre. Fibre absorbs water as it moves through the digestive system, and insufficient fluids can contribute to bloating or constipation. Gradually increasing fibre while drinking enough water can make the dietary change easier for the digestive system to handle and may reduce the likelihood of discomfort.

There are several simple ways to increase fibre through everyday foods. Whole fruits such as apples and pears can be chosen instead of fruit juices, while white rice, white bread and regular pasta can be replaced with whole-grain alternatives. Vegetables can also be used as snacks instead of highly processed foods, while beans and lentils can be added to regular meals. Chia seeds are another fibre-rich option that can be added to cereals, smoothies or salads.

For people looking to improve their fibre intake, gradual changes may be more practical than making a sudden overhaul of the diet. The appropriate amount can vary depending on individual needs and digestive tolerance, particularly for people with existing gastrointestinal symptoms. A combination of fibre-rich foods, adequate hydration and a gradual increase can help make the transition more manageable while supporting overall digestive health.

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