Protein may be getting much of the attention when it comes to building a balanced diet, but fibre is another essential nutrient that often gets overlooked. Beyond supporting gut health and regular digestion, adequate fibre intake can also play a role in blood sugar control, cholesterol management and overall metabolic health. However, simply adding more fibre to your diet is not enough – how you increase and consume it matters too.
Dr Saurabh Sethi, a California-based gastroenterologist and hepatologist with 25 years of experience, who trained at AIIMS, Harvard and Stanford Universities, has highlighted five common fibre mistakes that could be negatively affecting your digestive health. In an Instagram post shared on August 14, the gastroenterologist explains, “Only about five percent of adults hit the recommended fibre intake. Most people get 15 g a day when they need 25 to 38 g. So if you’re finally trying to close that gap – don’t make these mistakes.”
Increasing fibre without water
A key rule of following a high-fibre diet is to increase your water intake alongside it, as fibre needs adequate hydration to support healthy digestion and benefit the gut. According to Dr Sethi, “Fibre absorbs water like a sponge as it moves through your gut. Without enough fluid, it does the opposite of what you want – bloating and constipation instead of relief.”
Increasing fibre intake abruptly
If you want to switch to a high-fibre diet, it is best to do so gradually rather than overnight. A sudden increase in fibre can overwhelm your gut, as your gut bacteria need time to adapt to the change. Gradually increasing your fibre intake can help your digestive system adjust more comfortably. Dr Sethi advises, “Your gut bacteria need time to adjust. I recommend increasing fibre by no more than five grams every few days – not going from 15 g to 35 g overnight.”
Eating all your fibre in one sitting
Your gut needs time to process fibre, so consuming a large amount in a single meal can overwhelm your digestive system and potentially cause discomfort. Instead, spread your fibre intake across meals throughout the day to give your gut bacteria time to adapt and process it more comfortably. The gastroenterologist explains, “Your gut processes fibre best in smaller doses spread across the day, not one large hit that overwhelms it at once.”
Ignoring the type of fibre you’re eating
There are two main types of fibre – soluble and insoluble – and each offers different benefits for digestive health. Choosing the wrong type or consuming too much of one may cause unwanted side effects. Dr Sethi highlights, “Soluble fibre (oats, psyllium) dissolves and slows digestion – great for diarrhoea and cholesterol. Insoluble fibre (wheat bran, veggie skins) adds bulk – better for constipation. Use the wrong one for your symptoms and it can backfire.”
Ignoring worsening symptoms
If your gut symptoms worsen after increasing your fibre intake, it is important not to ignore them. This could indicate that your current fibre routine is not suitable for you, and you may need to adjust your approach rather than continue with the same regimen. The gastroenterologist suggests, “Worsening symptoms aren’t a sign to push through – they’re a sign your gut needs a different approach entirely.”