Fiber: Add 5 Grams Weekly to Reduce Bloating and Gas

Dietitians speaking to TODAY.com say increasing fiber slowly — about 5 grams per day each week — can help reach a daily goal of roughly 25–40 grams without causing bloating or gas, and the article lists fiber-rich foods and notes that staying hydrated supports digestion.

Experts are drawing attention to dietary fiber as a key nutrient for digestion and long-term health while noting that rapid increases can cause stomach discomfort. The article reports dietitians and a registered dietitian spokesperson saying that a gradual approach helps people get benefits without unpleasant side effects. It explains how to measure current intake, set a fiber goal, and increase intake in small steps. The piece also lists common fiber-rich foods and highlights hydration as part of the adjustment. Key points: - Dietitians told TODAY.com that fiber supports digestion and helps keep blood sugar and cholesterol levels stable, and it is linked to heart health and healthy aging. - Registered dietitian Grace Derocha is quoted recommending increasing daily fiber by about 5 grams per day each week until reaching a goal of roughly 25–40 grams per day. - Common food examples and their approximate fiber: apple ~4 g, pear ~6 g, half-cup chickpeas ~6.5 g, quarter-cup lentils ~4 g, a handful of almonds ~4 g, a serving of dried figs ~5 g. - The article reports that suddenly adding a large amount of fiber can lead to bloating, gas or diarrhea, and that spreading fiber across meals can ease the transition. - The article notes that staying hydrated is important while increasing fiber to help the digestive system adjust. Summary: The reported approach aims to deliver the benefits of higher fiber intake while reducing gastrointestinal discomfort by using small, weekly increases. The article provides practical examples of fiber-rich foods and emphasizes distributing fiber across meals and maintaining hydration during the adjustment. Undetermined at this time.