Eating more fibre? Give your gut time to catch up

The Malaysian health ministry suggests adults consume 20-30 grams of dietary fibre daily for optimal health. However, abruptly increasing fibre intake can lead to gastrointestinal discomfort, including bloating, wind, and cramps. Fibre, found in plant foods like vegetables, fruits, wholegrains, beans, nuts, and seeds, aids digestion by softening stools, providing bulk, and supporting regular bowel movements.

Soluble fibre, found in oats, lowers "bad" cholesterol and helps regulate blood sugar levels. To gradually increase fibre intake, start with one small change, such as adding fruit to dinner. Keep the change for several days before adding another. Incorporate fibre into familiar meals by adding "sawi" to noodle soup or vegetables to fried rice.

Begin with small portions of beans and lentils, gradually increasing as tolerated. Include fibre at various meals throughout the day, such as oats for breakfast, vegetables at lunch, and beans at dinner. Rotate food choices to include wholegrains, vegetables, fruit, legumes, nuts, and seeds. Drink adequate fluids alongside fibre intake to support softer, easier-to-pass stools.

However, those with fluid restrictions should consult their healthcare team. For individuals with irritable bowel syndrome, soluble fibre may be more tolerable than wheat bran. If bloating persists alongside significant pain, vomiting, blood in stool, or unexplained weight loss, medical attention is necessary. Remember, healthy eating requires patience and paying attention to how your body responds to dietary changes.