Guest blog by Megan Koscinski, MS, RD We all know that fiber is good for us. It supports digestion, helps us feel full, and plays a key role in weight management. But if you’ve ever tried to eat more fiber and ended up feeling bloated, gassy, or uncomfortable, you’re not alone. The good news is you don’t have to choose between fiber and feeling good. With the right approach, you can increase your fiber intake gently and comfortably. Here are five simple ways to do it without the bloating. 1. Increase Fiber Slowly So Your Gut Can Adjust One of the most common mistakes people make is adding too much fiber too quickly. Your gut bacteria need time to adjust to fiber, especially if you are coming from a lower-fiber diet. When fiber increases too quickly, bloating and gas are more likely. Tips to start slowly: Begin with small servings of fiber-rich foods or supplements Increase gradually over several days or weeks Pay attention to how your body responds Think of fiber like exercise for your gut. A slow, steady approach leads to better long-term results and fewer side effects. 2. Drink More Water to Help Fiber Do Its Job Fiber works best when it absorbs water and moves smoothly through your digestive system. Without enough fluids, fiber can cause constipation, bloating, and discomfort. Simple hydration tips: Aim for at least 64 ounces of fluid per day, unless your provider recommends more Sip water throughout the day rather than all at once Drink water when you add higher-fiber foods or supplements Proper hydration helps fiber soften stool, improve gut health, and support comfortable digestion. 3. Choose Gentle Fiber Sources Your Body Can Tolerate Not all fiber is created equal. Some types are easier to digest and less likely to cause bloating, especially for people with sensitive digestion or those on a weight loss journey. Gentle, fiber-rich options include: Cooked oats or oatmeal Steamed or cooked vegetables instead of raw Fruits like bananas or berries Low-FODMAP vegetables such as spinach and zucchini Cooking vegetables and spreading fiber intake throughout the day can make a big difference in digestive comfort. 4. Use a Prebiotic Fiber Powder for Targeted Support If getting enough fiber from food alone feels challenging, a prebiotic fiber powder can help fill the gap in a gentle, convenient way. Prebiotic fiber feeds the beneficial bacteria in your gut, helping support digestion, fullness, and overall gut balance. Our prebiotic fiber powder is designed to support digestive comfort while helping you increase fiber without overwhelming your system and it’s also FODMAP-friendly.* Start with a small amount and gradually increase as your body adjusts. You can mix it into water, smoothies, or other beverages for easy daily support. Learn more about the benefits of prebiotic fiber in our blog, What Is Prebiotic Fiber, and Why Do You Need It. 5. Add Fiber Naturally With Foods You Already Enjoy Fiber doesn’t have to come from dramatic diet changes. Small swaps and additions can help you increase fiber naturally while keeping meals enjoyable. Easy ways to add more fiber: Add berries to yogurt or oatmeal Toss vegetables into soups, eggs, or casseroles Choose whole grains when possible Add a side of vegetables to meals you already love For more ideas, see 15 Easy Ways to Sneak More Veggies Into Everyday Meals. Bonus Tip: Pair Fiber With Gut-Supporting Bacteria Fiber works even better when your gut has the right bacteria to use it. Pairing prebiotic fiber with probiotics and postbiotics can help support digestion, reduce bloating, and improve overall gut balance.* Learn how to combine these for better results in How to Use Prebiotics, Probiotics, and Postbiotics for Better Digestion and Weight Control. Conclusion You don’t need to suffer through bloating to enjoy the benefits of fiber. By going slow, staying hydrated, choosing gentle fiber sources, and using tools like a prebiotic fiber powder, you can support digestion, fullness, and gut health every day. Fiber should help you feel lighter, not weighed down. Start small and be consistent, and your body and your gut will thank you. For more fiber and gut health tips, check out these blogs: How to Use Prebiotics, Probiotics, and Postbiotics for Better Digestion and Weight Control 15 Easy Ways to Sneak More Veggies Into Everyday Meals What Is Prebiotic Fiber, and Why Do You Need It?