Fiber training is a method dietitians use to add more dietary fiber to your daily intake without causing digestive upset. As important as hitting these daily targets are for heart health and blood sugar control, your digestive system often resists sudden changes.
The body struggles to break down fiber, handing it off to bacteria in the colon, which can lead to gas, bloating, and cramps if you increase your intake too quickly. This approach is often necessary to overcome a fiber deficiency, which experts say is one of the top nutrition mistakes people make.
Building a Tolerance for More Fiber
Desiree Nielsen, a plant-based recipe developer and registered dietitian, explains that the strategy involves slow, consistent increases to build tolerance. You can think of this process like preparing for a race. You cannot run a marathon immediately if you are not used to exercise.
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Similarly, you need to work your way up to a high-fiber diet.
Dr. Lisa Ganjhu, a gastroenterologist at NYU Langone Health, compares it to a weightlifting regimen. Instead of lifting heavy weights right away, you start with smaller weights.
“You kind of have to adjust slowly,” Ganjhu says. “You start off with 10. When that becomes easy, you go to 20, then you go to 30.” This process is especially critical for those who are already constipated. Adding a large amount of fiber to a system that is already backed up can create a bottleneck. If you try to shoehorn four lanes into one, you will end up with a jam on your hands.
This gradual method helps minimize the potential symptoms, ensuring you can continue your fiber journey without constant stomach discomfort.
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How to Begin the Process
To start, you must know your target. Per the federal Dietary Guidelines for Americans, women should aim for 28 grams daily between ages 19 and 30, 25 grams from 31 to 50, and 22 grams after 51. Many experts recommend even more. If you are unsure where to start, these numbers provide a helpful baseline.
Most people should add about three to five grams of fiber at a time, according to Nielsen. You might choose a food with that specific fiber content.
Eat a serving of one of these foods every single day until your body adjusts.
