Add fiber slowly and consistently
Fiber is helpful, but adding too much too fast can cause discomfort. A gradual approach helps your body adjust while keeping meals enjoyable.
- Increase fiber in small steps over 1–2 weeks.
- Drink water regularly as fiber increases.
- Choose fiber from a variety of foods.
Use simple “fiber anchors”
The easiest way to build fiber intake is to include one or two consistent foods you like and rotate the rest.
- Oats, chia, and berries at breakfast.
- Beans or lentils a few times per week.
- Vegetables at lunch and dinner when possible.
Wellness cue
Fiber works best when it increases gradually and becomes routine.
"The best nutrition habit is the one you can repeat without stress."