Fiber helps with bowel movements and is part of a healthy diet, but a sudden increase can cause gas or bloating.
Gradually Increase the Amount
- Add an extra serving of vegetables to your daily diet.
- Alternate refined grains with whole grains at the beginning.
- Introduce legumes in small portions and well-cooked.
- Drink water regularly, especially if you are increasing your fiber.
Tips for Legumes
Soaking, cooking thoroughly, and blending can improve tolerance. Canned legumes are a valid option: rinse them if you want to reduce some of the salt in the canned liquid.
When to Seek Help
Persistent pain, blood in the stool, unintentional weight loss, or sustained changes in bowel rhythm require medical evaluation. Do not eliminate entire food groups without a diagnosis.
