Fibre is brilliant. It helps add bulk, supports stool softness (must be taken with enough water), and feeds the friendly bacteria that like to keep things moving along. In the UK, adults are advised to aim for around 30g of fibre a day, and many of us fall short.
But here’s the twist: when digestion feels sluggish, piling on more fibre isn’t always the best first move. Sometimes it’s the supporting cast (fluids, routine, movement, stress reduction) that needs attention first.
Below are four common reasons why “just add fibre” can backfire, along with practical first steps to take.
1) You’re under-hydrated (and fibre needs water to do its job)
Fibre works a bit like a sponge. Soluble fibre (such as psyllium) forms a gentle gel, which can help normalise stool consistency — but it needs enough fluid in the gut to work smoothly.
When fluids are low, increasing fibre can sometimes make you feel more bloated, more “backed up”, or simply uncomfortable.
What to do first
- Add a hydration habit before adding fibre. Aim for the recommended daily intake of 6-8 glasses of water a day. Spacing your intake throughout the day makes this more manageable. For example: start by having a full glass of water first thing in the morning and then have another an hour or two later.
- Match fibre with fluids. If you’re using a fibre supplement, take it with a glass of water (not just a sip).
- Watch for the “stealth dehydrators”: lots of indoor heating, long car journeys, and simply forgetting to drink because thirst cues can dull with age.
Tip: If you’re up several times a night for the loo, shift more fluids to earlier in the day.
2) The problem isn’t fibre quantity, it’s fibre type (or timing)
Not all fibres behave the same. Some people already eat plenty of high-fibre foods, yet still feel irregular because:
- They’re mainly getting insoluble fibre (think wheat bran), which can cause digestive discomfort for some guts
- Meals are erratic (gut motility loves routine)
- Fibre intake is high, but protein, fats, or fluids are poorly balanced, leaving imbalances that can lead to inconsistent digestion.
What to do first
- Do a 3-day “fibre audit”. Without judgement, jot down what you eat and roughly where fibre comes from (cereal/bran? veg? legumes? oats? seeds?).
- Aim for fibre variety (soluble and insoluble fibre), not just “more”: oats, veg, beans/lentils, nuts/seeds, fruit skins, and a mix of wholegrains.
- If your gut is sensitive, trial a gentler soluble fibre approach (often better tolerated than big hits of bran).
3) You increased fibre too quickly (hello, wind and bloat)
A sudden leap from low fibre to “all the fibre!” is one of the fastest ways to create gas, cramping, and bloating, not because fibre is bad, but because your gut (and microbiome) hasn’t had time to adapt.
This is especially common with:
- Big portions of beans/lentils were introduced overnight
- Multiple “high fibre” swaps at once (bran cereal + protein bars + extra seeds + fibre supplement)
What to do first
- Start low, go slow. Increase fibre gradually over a few weeks.
- Change one thing at a time so you can see what actually helps.
- If you’re using a supplement, begin with a lower dose and build up only as comfortably as you can.
- Pair fibre increases with gentle movement (even a 10-minute walk after meals).
4) Your gut needs movement and routine
The bowel is not just a pipe — it’s a muscular tube. If you’re sitting more, travelling, stressed, sleeping poorly, or constantly “holding on”, motility can slow down even with a good diet.
Common lifestyle culprits include:
- a more sedentary routine after retirement or during the winter months
- skipping breakfast (for some people, that first meal helps trigger the gastrocolic reflex)
- rushing mornings and ignoring the urge to go to the toilet
What to do first
- Build a “bowel routine window”: same time each day, unhurried, ideally after breakfast.
- Walk daily (even 15–20 minutes helps many people).
So… when is fibre the right move?
For many people, fibre is part of the answer — just not always the first lever to pull.
A sensible “order of operations” often looks like:
- Fluids first
- Routine + movement
- Then adjust fibre (type, variety, and pace)
If you do choose a supplement, many people prefer a gentle soluble fibre such as psyllium husk, introduced gradually and taken with adequate fluid. Some formulas also combine fibre with friendly bacteria and soothing plant ingredients for a more rounded daily routine, such as Woods Health Bowel Care Plus.
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References:
Verma, A. and Mogra, R. (2013) Psyllium (Plantago ovata) Husk: A Wonder Food for Good Health. International Journal of Science and Research, 6 (14).
Yang, C, et al. (2021) The effects of psyllium husk on gut microbiota composition and function in chronically constipated women of reproductive age using 16S rRNA gene sequencing analysis. Aging. 13 (11), 15366-15383.
Johnston, B. (2025) Psyllium – Uses, Side Effects and More. WebMD. Link: https://www.webmd.com/drugs/2/drug-56088/psyllium-husk-fibre-oral/details#uses
NHS (2025) How to get more fibre into your diet. NHS. Link: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
