Why You Should Boost Fiber Intake Slowly
Most people (about 95% of us) aren’t getting enough fiber. We need to aim for 19 grams to 38 grams of fiber a day, based on age and gender.
But just like you shouldn’t try to go from zero to 60 mph in your car as fast as possible, you should take things slow when boosting fiber, too. Why?
There are 2 basic types of fiber: Soluble fiber and insoluble fiber. Soluble fiber dissolves in water, forming a gel-like barrier in the gut lining. Soluble fiber helps the body absorb nutrients. It also supports heart health and healthy cholesterol levels within normal ranges.* Insoluble fiber is the type of fiber that helps to bulks up your stool, to speed up digestion. You might hear it called “roughage.”
Eating too much too fast can be a shock to your body. Too much insoluble fiber may lead to extra trips to the bathroom (or occasional diarrhea). Too much soluble fiber can make you feel bloated — the opposite of its intended effect.
So how can you get the benefits of fiber for your digestive happiness? Take it slow! Add about 5 grams or so per week until you are reaching your goals.
Learn how to easily add five grams of fiber to your day!