Adding Fiber? Give Your Gut Time to Adjust
Health
If you’re increasing fiber to help with constipation, make the change gradually. NIDDK recommends adding fiber a little at a time so your body can adjust, and drinking suitable fluids to help it work.
Start with one meal you already eat. You might add some beans to a soup or choose oatmeal at breakfast, then notice how the change suits you before adding more. Whole grains, legumes, fruit, vegetables and nuts offer different ways to include fiber.
Persistent constipation needs assessment, especially if it comes with bleeding, significant pain or other new symptoms. A clinician or dietitian can help you choose an appropriate plan, including any fluid limits you need to follow.
