Digestion: Importance of Gradually Increasing Fiber

[Teri Rose, OblSB, Program Director]

This is an important topic for everyone as you start to increase produce consumption through CARE. Digestion will play a center role throughout CARE, so whether you are just Getting Started or on later Steps, please pay attention to your body when continuing to increase that very beneficial fiber.

Monitor Your Digestive Comfort from Increasing Fiber (bloating, gas):

Dietary fiber is essential for long-term health; however, increasing dietary fiber too quickly can result in GI (gastrointestinal) discomfort. This, unfortunately, contributes to people being turned off from fiber-rich foods like fruits, vegetables, and legumes/dried beans.

It’s important to stay hydrated when increasing fiber from a whole foods-based diet (one of our pillars of CARE Home Base). Fiber requires water in your GI tract. Dehydration will cause discomfort and constipation. The best way to monitor hydration is simply to pay attention to your thirst cues. Don’t ignore thirst.

If you experience gas or bloating:

1. Start by reducing your intake of raw vegetables. Start with only 1 cup per meal and then gradually increase by ½ cup every few days until you can tolerate higher amounts.

2. If any amount of raw produce causes you discomfort, enjoy them cooked. This changes the composition of sugar structures and can aid digestion.

3. Slowly introduce raw varieties and increase as tolerated.

4. Start slowly with legumes, beans, and brassica family vegetables (broccoli, cauliflower, kale). Start with 1/4 – 1/2 cup at a time and gradually increase as tolerated. If the discomfort persists, try taking the product BEANO.

5. Stay patient. Your digestive system will increase its tolerance of these fibers and become more efficient at breaking them down. The fibers that cause this discomfort are sources of fuel for your intestinal cells and the healthy bacteria in your colon.

Depending on your starting point with fiber intake, the time it takes for you to adjust will vary. Also, even if you typically consume high amounts of fiber and then travel or don’t eat so well for a bit, you can experience these symptoms again.

Do be patient, fiber is essential for so many health and weight loss goals.

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