We hear all the time that we need to eat more fiber. You might have tried to eat big salads and pile up the vegetables on your plate, or switched to a hearty type of bread full of whole grains and seeds…only to get more gas and bloating. But it doesn’t have to be this way!
Hi! I’m Antonella, a registered dietitian who works with people managing IBS. A big part of what I do is help them calm their gut without giving up the foods they love. My goal is to make eating enjoyable again—no strict rules, just smart choices that feel good.
In this article, I’m going to discuss why fiber matters and share some easy ways to get more of it, without the bloat or gas.
The Benefits of Fiber
Fiber has a number of benefits (I won’t go into all of them here). For people with gut issues such as IBS and irregular bowel habits, adding more fiber can help to:
- Regulate bowel movements (both the frequency and the consistency). It can help you get the perfect poop (not too hard, not too loose) with the right frequency for you (this could be anywhere from 3 times a day to 3 times a week).
- Feed your gut bacteria (they need fuel too!) to support a healthy digestive system, boost overall wellness, and ward off future gut problems.
Why Does Fiber Cause Gas and Bloating?
Fiber is like a treat for the good bacteria in your gut. When you eat high-fiber foods, they feast on it. While they digest it, they release gas as a byproduct. For people with IBS, this can cause that uncomfortable pressure in your belly and more gas than usual.
A lot of my clients say it feels like there’s a balloon in their stomach. But don’t worry, there are ways to eat more fiber without causing all that gas and bloating.
My Best Tips to Eat More Fiber Without Bloating and Gas
Tip #1 – Start slow & increase gradually
The recommended goal for fiber is around 22-25 grams a day for women and 30-38 grams for men (if you’re over 50, aim for the lower end)(1). The problem is, most people in the U.S. are only getting about 15 grams a day, which is way below the target.
If you’re not hitting your fiber goals yet, don’t try to jump straight to the recommended amount—doing that too fast could leave you feeling bloated and gassy. Think of this as a marathon, not a sprint.
The good news is, you don’t have to count every single gram of fiber. Start small by adding just one high-fiber food to your day. After a week, add another, and keep going until you hit your goal. For example, start by including a piece of fruit or a couple of tablespoons of nuts or seeds in your breakfast. The next week, add a serving of veggies to your lunch. And just keep building from there.
Tip #2 – Spread Your Fiber Throughout the Day
Have you ever loaded up your morning smoothie with fruit, vegetables, nuts, or seeds only to feel bloated and gassy? You are not alone! Although the intention is good, your gut may not be able to handle a large amount of fiber all at once.
Rather than piling up the fiber in one meal, try to spread it throughout the day. One practical way to do this is to have one high-fiber food at each meal and snack.
You can start by adding a fruit to your breakfast, have a small side of quinoa or millet for lunch, add a vegetable to your dinner, and replace chips or pretzels with nuts for your snack.
Tip #3 – Choose your fiber wisely
Start adding foods rich in slowly fermentable (low FODMAP) soluble fiber first. They are the best tolerated, meaning the least likely to cause bloating and gas. Some of my favorites are oats, chia seeds, oranges, avocados, eggplant, as well as canned chickpeas, kidney beans, or lentils.
Tip #4 – Cook your vegetables
Surely, salads have a reputation for being a “healthy meal”. On the other hand, if you are having a big salad as your main meal, your sensitive gut might have trouble digesting it.
Add more cooked vegetables at first; they are gentler on your gut. Salads can still be part of your diet, but make them small (appetizer or side dish).
Tip #5 – Be mindful of your fruit intake
Fruit is a tasty way to get more fiber in your diet, just be mindful not to go overboard in one sitting. It is very easy to eat a large amount, especially if you drink smoothies, fruit juice, or love fruit salads.
Our bodies aren’t great at handling a lot of fructose or sorbitol all at once, which can lead to bloating and gas. Just aim for about three ounces of fruit at a time, up to three times a day, and you should be fine.
Tip #6 – Drink More Water
As you eat more fiber, make sure you’re sipping on extra fluids! Add in a glass or two of water each day while you load up on those fiber-rich foods. And it’s not only water—tea, coffee, herbal teas, broths, and clear soups are all good options too!’
It’s a Wrap!
Having enough fiber in your diet is crucial to enjoying regular bowel movements and fostering your gut and overall health. It is entirely possible to eat more fiber without experiencing bloating or gas.
If you have a sensitive gut, try adding fiber to your diet slowly and spread it out over the day. Go for low FODMAP soluble fibers to start. It also helps to focus on cooked veggies, not go overboard with fruit, and drink plenty of water to keep gas and bloating at bay.
If you are still struggling with bloating, gas, and irregular bowel movements, I have a resource for you! If you want evidence-based strategies to reduce bloating and other gut symptoms, click on the button below and get my Free Guide: 10 Easy Steps to Beat the Bloat.
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10 Easy Steps to Beat the Bloat
Published June 13, 2023. Updated April 21, 2025.
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
