5 fibre mistakes to avoid: Dr Saurabh Sethi, a California-based gastroenterologist trained at AIIMS, Harvard, and Stanford, explains that fibre is crucial for slowing digestion, increasing satiety, and supporting gut health, but it must be added to the diet correctly for best results.
One major mistake is eating fibre without enough water. Dr Sethi warns that “fibre without water is basically cement in your colon,” often causing constipation despite a healthy diet. He also advises against suddenly increasing fibre intake from low levels to 40 grams overnight, as this shocks the gut bacteria, leading to gas and bloating.
Other common errors include getting all fibre from a single source like salad or bran, which feeds only a fraction of the hundreds of gut bacteria species. Dr Sethi emphasizes that vegetables alone are insufficient, noting that “one cup of lentils has more fibre than 10 cups of lettuce.” Finally, he cautions that if fibre makes symptoms worse, it signals an underlying issue and should not be ignored.
In conclusion, balanced fibre intake from diverse sources, gradual increases, and adequate water are key to reaping benefits without digestive discomfort.