16/02/2026
Fibre is more than a trend - it’s foundational for a diverse gut microbiome.
But if you’re not used to including fibre rich foods in your diet, suddenly increasing your intake can cause:
Bloating
Discomfort
Digestive upset
The goal?
Build fibre in small amounts, gradually and incrementally, one meal or snack at a time - over weeks, not days.
Let this change become habit before adding in a second.
This gives your gut a chance to adapt and you’re much less likely to feel overwhelmed trying to make lots of changes at once.
Examples:
Handful of chickpeas, lentils or beans - add to your curry or bollognaise
Small handful of nuts or seeds - eg. on yoghurt with banana
1 Tbsp ground flax - go steady + drink with plenty of water
Swap white bread for wholemeal or rye
Extra 1-2 handfuls of veg with your lunch or dinner.
Are you trying to increase fibre? Let me know if you have any questions
