Fast fiber backfires

Jumping from very little fiber to a lot overnight is the classic way to end up bloated and uncomfortable. Your gut adapts, but it needs a little time.

Go gradually

Add fiber in small steps over a couple of weeks, and increase your water as you do. Fiber works best with enough fluid. A fiber powder mixed into a drink is an easy, adjustable way to build up slowly.

Consistency over intensity

A modest amount every day beats a big push followed by giving up. Small, steady increases are the ones your gut actually keeps up with.