For years, protein has stolen the nutrition spotlight, but dietitians, gut health experts and wellness influencers alike are now singing the praises of fibre. And for good reason. Fibre helps keep your digestive system moving, supports heart health, helps stabilise blood sugar levels and can even help you stay fuller for longer.
The problem? Many of us are trying to eat more fibre and ending up feeling like we’ve swallowed a balloon.
If you’ve ever enthusiastically loaded your plate with lentils, kale and wholegrains only to spend the afternoon clutching your stomach, you’re not alone. Most Australians already fall short of the recommended daily fibre intake of around 25g for women and 30g for men, but increasing your intake too quickly can leave your gut struggling to keep up.
The good news is that you can boost your fibre intake without turning your digestive system into a science experiment, according to one of Australia’s leading dietitians and nutritionists, Susie Burrell.
Don’t Go From Zero to Fibre Hero
One of the biggest mistakes people make is dramatically increasing their fibre intake overnight. While your gut bacteria love fibre, they need time to adapt to larger amounts. A sudden jump can lead to excess gas production and bloating.
According to Burrell, the key is to take things slowly.
“Grade up your fibre intake gradually – start by adding one fibre rich food to each meal, for example, some bran to your favourite breakfast cereal or seeds and nuts to your yoghurt.”
Think small, sustainable swaps rather than a complete pantry overhaul. Add berries to breakfast, choose wholegrain bread at lunch or sprinkle a handful of nuts over your afternoon yoghurt.
Water Is Fibre’s Best Friend
Here’s a fact many people miss: fibre needs fluid to do its job properly.
Certain fibres absorb water as they move through the digestive tract, helping to soften stools and keep everything moving comfortably. Without enough fluid, fibre can actually make you feel more bloated and uncomfortable.
As Burrell explains, “Drink plenty of fluid. Fibre works best when you also consume plenty of fluid or it will be more likely to leave you bloated and uncomfortable.”
So if you’re increasing your fibre intake, make sure your water bottle is getting just as much attention.
Choose Gentler Fibre Sources
Not all fibre behaves the same way in the gut.
Soluble fibre absorbs water and forms a gel-like consistency, which tends to be gentler on digestion. It’s found naturally in foods such as oats, berries and legumes and is often recommended for digestive comfort.
Burrell recommends focusing on these options first.
“Keep in mind that soluble fibre found in oats, berries and supplements like Metamucil are gentler on the gut, so a smart daily addition to support digestive comfort without bloating.”
A bowl of porridge topped with berries is not only delicious but also one of the easiest ways to increase fibre without upsetting your stomach.
Cook Your Veggies
Raw salads might look healthy, but they can be surprisingly hard work for sensitive digestive systems.
Cooking vegetables helps break down some of their tougher fibres, making them easier to digest. If you’re prone to bloating, a roasted vegetable tray, stir-fry or warming soup may be a better choice than a giant raw salad.
As Burrell notes, “Reach for cooked vegetables rather than raw salads, as cooked vegetables are less likely to cause bloating.”
That’s good news for anyone who prefers roasted pumpkin over rabbit food.
Be Careful With Legumes
Beans, chickpeas and lentils are fibre superstars, but they’re also notorious for causing gas.
The trick isn’t to avoid them altogether. Instead, introduce them gradually so your digestive system can adjust. Experts agree that slowly increasing fibre-rich foods gives your gut microbiome time to adapt, reducing the likelihood of bloating and discomfort.
Burrell’s advice is simple. “Gradually add high-fibre foods like legumes in small amounts to start, avoiding a complete fibre and gas overload.”
Start with a spoonful of lentils in a soup or a small serving of chickpeas in a salad before working your way up.
The bottom line is that fibre deserves its healthy reputation, but more isn’t always better overnight. By increasing your intake gradually, drinking enough water and choosing gentler fibre sources, you can enjoy all the benefits without feeling like your jeans suddenly shrank in the wash.
