Boost Your Fiber Intake Without Feeling Bloated

Fiber supports digestion, gut health, and steady energy, but many people get far less than they need. The key is to increase fiber gradually and with enough water.

Easy Fiber Swaps

• White rice → brown rice or quinoa
• Regular bread → whole-grain bread
• Chips → roasted nuts or popcorn

Add One Fiber-Rich Item Per Meal

Examples: berries at breakfast, beans at lunch, vegetables at dinner.

Avoid Common Mistakes

• Adding too much fiber too fast
• Skipping water
• Relying only on supplements

7-Day Plan

Days 1–2: Add one fruit per day
Days 3–4: Add one serving of vegetables
Days 5–7: Add beans or whole grains

Quick Tip

If you feel bloated, reduce the amount slightly and increase water.

Why Fiber Matters

Fiber improves digestion, supports gut bacteria, and keeps you full longer. It also helps stabilize blood sugar.

Easy Fiber Sources

• Beans and lentils
• Oats and chia
• Leafy greens
• Apples or pears with the skin

Common Mistake

Adding too much fiber without water can cause discomfort. Increase slowly.