However, as registered dietitian and plant-based nutrition expert Desiree Nielsen points out, gastrointestinal distress is not a reason to abandon the pursuit of a higher-fiber diet. ‘Even with fiber becoming a growing trend, people still greatly underestimate its importance and, also, just how many ways it benefits the human body,’ she emphasizes.

So, what is fiber training, and how can it help alleviate these unpleasant side effects? In essence, fiber training is a gradual and consistent approach to increasing fiber intake, allowing the body to adapt and build tolerance over time. It’s similar to a weightlifting regimen, where you start with small increments and gradually increase the load as your body becomes more resilient.

According to Dr. Lisa Ganjhu, a gastroenterologist at NYU Langone Health, fiber training is especially crucial for individuals who are constipated. ‘When you add a ton of fiber to an already backed-up system, it’s kind of like a bottleneck on the highway,’ she explains. ‘If you try to shoehorn four lanes into one, you’re going to end up with a jam on your hands.’

So, how can you start fiber training? The first step is to determine your daily fiber goal, which varies based on age and sex. According to the federal Dietary Guidelines for Americans, 2020-2025, women between the ages of 19 and 30 should aim for 28 grams of fiber per day, while those between 31 and 50 should aim for 25 grams. Individuals over 51 should aim for 22 grams.

Once you’ve established your daily fiber goal, you can begin to incrementally increase your intake. Most experts recommend adding 3-5 grams of fiber at a time, and gradually increasing the amount over the course of several days or weeks. For example, if you’re aiming for 25 grams of fiber per day, you might start by adding 3 grams per day for the first 5 days, then increase to 4 grams per day for the next 5 days, and so on.

It’s also essential to choose foods that are high in fiber but low in FODMAPs (fermentable carbohydrates) if you’re constipated. Foods like kiwis, which contain 4 grams of fiber per two-fruit serving, are an excellent option. Additionally, consider using a gentle fiber supplement like Metamucil, which is made from psyllium husk and can help ease digestive discomfort.

By incorporating fiber training into your daily routine, you can help your body adapt to the increased fiber intake and minimize the risk of uncomfortable side effects. So, take the first step towards unlocking the power of fiber training today!