{"id":15660,"date":"2026-10-11T11:36:01","date_gmt":"2026-10-11T11:36:01","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=15660"},"modified":"2026-10-11T11:36:04","modified_gmt":"2026-10-11T11:36:04","slug":"increasing-fibre-for-sensitive-stomachs","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/","title":{"rendered":"Building Fibre for Sensitive Stomachs: Going Slow"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6acb9bfdeea4a\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6acb9bfdeea4a\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#Why_Does_Fibre_Sometimes_Cause_Bloating\" >Why Does Fibre Sometimes Cause Bloating?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#Soluble_And_Insoluble_Fibre_Why_The_Difference_Matters\" >Soluble And Insoluble Fibre: Why The Difference Matters<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#Start_With_The_Food_You_Already_Eat\" >Start With The Food You Already Eat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#The_Indian_Thali_Already_Has_A_Fibre_Strategy\" >The Indian Thali Already Has A Fibre Strategy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#How_Slowly_Is_%E2%80%9CSlowly%E2%80%9D\" >How Slowly Is &#8220;Slowly&#8221;?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#Do_Not_Forget_Fluids\" >Do Not Forget Fluids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#What_If_Your_Stomach_Still_Objects\" >What If Your Stomach Still Objects?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\"><strong>Expert reviewed by Qurath Ain, Certified Nutritionist and Clinical Dietitian<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There is a strange contradiction in the way people talk about fibre. Everyone is advised to eat more of it, be it by adding whole grains to their meals, eating plenty of vegetables, or including pulses, fruits, nuts, and seeds. And when you follow that advice enthusiastically by replacing white rice with brown rice, adding a large bowl of salad, starting to eat more dal or throwing chia seeds into breakfast, the result is not always what you expected. You might just spend the rest of the day wondering why your stomach feels like it has filed a formal complaint at the police station, stressed, disturbed, and uneasy.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For people with sensitive digestion, increasing fibre intake is often less about eating more of it immediately and more about teaching the gut to handle it gradually. This distinction particularly matters in India, where everyday foods such as dal, rajma, chana, whole-wheat atta, millets, vegetables, fruits, nuts, and seeds are daily food options offering lots of dietary fibre. The latest <a href=\"https:\/\/nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI_2024.pdf\"><em>Dietary Guidelines for Indians<\/em><\/a> from the Indian Council of Medical Research and National Institute of Nutrition (ICMR-NIN) recognise fibre as an important component of foods such as cereals, millets, pulses, vegetables, fruits, nuts, and seeds.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This often creates a challenge for people with sensitive stomachs who are moving from a low-fibre diet to a more fibre-enriched one, without overwhelming the digestive system.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_Does_Fibre_Sometimes_Cause_Bloating\"><\/span>Why Does Fibre Sometimes Cause Bloating?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fibre is not a single substance behaving in a particular way. Different fibres have different properties, including their ability to dissolve in water, hold water, form gels, or undergo fermentation by gut bacteria. Some fibres are fermented extensively by microbes in the large intestine. This fermentation is part of the reason why fibre can support a healthy gut environment, but it can also produce gas. If someone suddenly increases their intake, the result may be bloating, abdominal discomfort, increased flatulence or changes in bowel habits.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK218764\">Recent research<\/a> has noted that sudden shifts from low- to high-fibre diets can produce gastrointestinal symptoms, particularly when large amounts of certain fermentable fibres are introduced. But this definitely does not mean fibre is inherently bad for a sensitive stomach.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It simply means your gut may prefer a little, informal introduction first compared to a grand opening ceremony of the entire ensemble cast.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36235865\/\">Research also suggests<\/a> that gradually increasing fibre can improve the practical tolerability of a higher-fibre eating pattern. In its randomised trial, participants following a gradual fibre-increase approach were specifically assessed for their gastrointestinal comfort and acceptability, and the results highlighted why the pace of change matters when increasing intake.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Including one fibre-rich food in every meal is a more practical approach than having a large bowl of fruit, sprouts or vegetable salad at one go. When it comes to fibre, we automatically tend to rely on fruits and vegetables, but whole grains, millets, pulses and legumes also contain some amount of fibre, which can be included to meet the daily requirements without overloading or dumping.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Soluble_And_Insoluble_Fibre_Why_The_Difference_Matters\"><\/span>Soluble And Insoluble Fibre: Why The Difference Matters<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The terms can sound intimidating, but the basic idea is simple and useful. Soluble fibre can dissolve or swell in water and is found in foods such as oats, certain fruits, pulses, and some vegetables. Some soluble fibres are also fermented by gut bacteria. On the other hand, insoluble fibre, found in foods such as whole grains and many vegetables, adds bulk to stool and helps support normal bowel function. Most plant foods contain a mixture rather than belonging neatly to either category.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For someone increasing fibre, variety is more useful than obsessing over one type. The World Health Organisation, or WHO, <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\">recommends<\/a> that people over 10 years of age consume at least 25g of naturally occurring dietary fibre per day, alongside a varied diet containing whole grains, vegetables, fruits and pulses. The latest 2024 ICMR guidelines suggest a minimum of 25g for females and 30g for males, increasing with age and activity levels. However, these guidelines should not be interpreted as an instruction to jump from very little fibre to 25g tomorrow morning. If you have a sensitive stomach, then your route may need to be more gradual.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quality over quantity is important for a sensitive stomach. FODMAP foods should be limited\/ avoided if one has a sensitive stomach, as they can trigger bloating and gastritis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/soluble-vs-insoluble-fibre-indian-foods\/\" data-type=\"link\" data-id=\"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/soluble-vs-insoluble-fibre-indian-foods\/\">ALSO READ | Soluble vs Insoluble Fibre: The Difference, in Everyday Indian Foods<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Start_With_The_Food_You_Already_Eat\"><\/span>Start With The Food You Already Eat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The easiest mistake is to treat fibre as a new kitchen or lifestyle project. You do not need to suddenly buy psyllium husk, chia, quinoa, bran cereal, and five varieties of seeds, unless specifically recommended by a medical practitioner or dietitian. For an Indian household, there is already a remarkably useful and well-stocked fibre pantry. Think atta, oats, dal, vegetables, fruits, various nuts and seeds before even reaching for supplements.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;The ICMR-NIN&#8217;s latest 2024 <a href=\"https:\/\/nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI_2024.pdf\">food composition information<\/a> shows the natural variation clearly. Per 100g raw weight, cereals provide around 6g dietary fibre, millets around 7g, pulses around 12g, and nuts around 9g, although the actual contribution of a meal depends on the food, its portion, as well as preparation. So, instead of transforming your entire diet overnight, start by looking for one meal where a small adjustment feels realistic. For example, if your breakfast currently consists of two pieces of buttered toast and tea, try replacing the store-bought bread with something wholegrain, preferably homemade. The goal is not perfection; it is repetition till consistency is formed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Indian_Thali_Already_Has_A_Fibre_Strategy\"><\/span>The Indian Thali Already Has A Fibre Strategy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">One advantage of Indian food is that fibre does not have to come from a single magical ingredient. A normal, balanced meal can combine several modest ordinary contributors, such as whole-grain roti, dal, a vegetable preparation, curd, and fruit. Each contributes something different. And this approach to fibre is far preferable to eating a giant bowl of one high-fibre food and expecting your stomach to applaud.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The &#8220;My Plate&#8221; concept is a more systematic and practical approach to include fibre in your daily diet. If you are making rajma chawal for lunch, instead of making it only a large bowl of rajma curry with rice, pair a moderate portion of rajma with some rice, a cooked vegetable, and curd if tolerated. Curd especially livens up your ordinary rajma chawal meal. Similarly, instead of eating a huge raw salad, start by eating a smaller portion alongside your usual meal. Cooking can also make vegetables easier to digest for some people. A bowl of lightly cooked lauki, carrots, pumpkin, beans, or spinach may feel very different from a large plate of raw vegetables.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There is no universal ideal source of fibre for a sensitive stomach. Tolerance is individual and varies from person to person.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Slowly_Is_%E2%80%9CSlowly%E2%80%9D\"><\/span>How Slowly Is &#8220;Slowly&#8221;?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">There is no one scientifically fixed timetable that works for everybody. A practical approach is to make one small change at a time, maintain it for several days, and observe what happens before making culinary commitments.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">First Week &#8211; Add one fruit a day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Second Week &#8211; Increase the vegetable portion of one meal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Third Week &#8211; Add a slightly larger serving of dal or another pulse.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fourth Week &#8211; Replace one refined-grain serving with any whole-grain alternative.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You do not have to follow these exact weekly steps. They simply illustrate the principle: change gradually enough to identify what your stomach can tolerate. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK559033\/\">Published research findings<\/a> suggest increasing fibre by only a few grams at a time and adjusting according to any exhibited symptoms. This finding is particularly useful, because if you change six things simultaneously and develop bloating, you would have no idea which change caused it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Do_Not_Forget_Fluids\"><\/span>Do Not Forget Fluids<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fibre and fluid or water intake have an important relationship. As fibre intake rises, adequate fluid becomes particularly relevant because water helps fibre move through the digestive tract and contributes to softer stools. This is why many researchers emphasise hydration when increasing dietary fibre. This is especially worth remembering in Indian diets where someone may suddenly add more whole grains, bran, or fibre supplements while drinking very little water every day. Try to keep water intake adequate and steady throughout the day. Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_If_Your_Stomach_Still_Objects\"><\/span>What If Your Stomach Still Objects?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This is where listening to your body becomes more useful than following generic advice on social media. If a particular food repeatedly causes discomfort, then reduce the portion now and try again later rather than immediately declaring the entire food group forbidden. For example, you may tolerate moong dal better than rajma, or eat oats comfortably but feel bloated after a large serving of bran. These differences are real and a part of life for those with sensitive stomachs. This is why more fibre is not the ultimate goal. It is the consumption of enough fibre, from varied foods, introduced at a pace your digestive system can manage.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you still feel uncomfortable despite making necessary changes in your diet, it is recommended to consult your health care professional for further assistance and a plan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Disclaimer: This article is intended for general educational purposes only and should not be considered medical advice.<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Increasing fibre too quickly can trigger bloating and discomfort. Learn how to build fibre gradually with everyday Indian foods, adequate hydration and a varied diet that suits your digestive tolerance.<\/p>\n","protected":false},"author":123,"featured_media":14481,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_members_access_role":[],"_members_access_error":""},"categories":[5,6,42],"tags":[114,24,1143,1439,209,115,201,1440,302,198,197],"ppma_author":[106,309],"class_list":["post-15660","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fibre-for-digestion","category-fitness-wellbeing","category-healthy-eating","tag-dietary-fibre","tag-digestive-health","tag-fibre-and-bloating","tag-fibre-for-sensitive-stomachs","tag-fibre-rich-foods-2","tag-gut-health","tag-hydration","tag-increasing-fibre-gradually","tag-indian-diet","tag-insoluble-fibre","tag-soluble-fibre"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Building Fibre for Sensitive Stomachs: Going Slow - Happytummy<\/title>\n<meta name=\"description\" content=\"Does eating more fibre cause bloating? Learn how to increase fibre gradually with everyday Indian foods, adequate hydration and a varied diet for sensitive stomachs.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Building Fibre for Sensitive Stomachs: Going Slow - Happytummy\" \/>\n<meta property=\"og:description\" content=\"Does eating more fibre cause bloating? Learn how to increase fibre gradually with everyday Indian foods, adequate hydration and a varied diet for sensitive stomachs.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/\" \/>\n<meta property=\"og:site_name\" content=\"Happytummy\" \/>\n<meta property=\"article:published_time\" content=\"2026-10-11T11:36:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-11T11:36:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/09\/gut-detox.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"qurath, Kaushiki Gangully\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"qurath\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/fibre-for-digestion\\\/increasing-fibre-for-sensitive-stomachs\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/fibre-for-digestion\\\/increasing-fibre-for-sensitive-stomachs\\\/\"},\"author\":{\"name\":\"qurath\",\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/#\\\/schema\\\/person\\\/6d00364cb8c1a05ae63811f8a15c332b\"},\"headline\":\"Building Fibre for Sensitive Stomachs: Going Slow\",\"datePublished\":\"2026-10-11T11:36:01+00:00\",\"dateModified\":\"2026-10-11T11:36:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/fibre-for-digestion\\\/increasing-fibre-for-sensitive-stomachs\\\/\"},\"wordCount\":1561,\"image\":{\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/fibre-for-digestion\\\/increasing-fibre-for-sensitive-stomachs\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/gut-detox.jpg\",\"keywords\":[\"dietary fibre\",\"Digestive Health\",\"fibre and bloating\",\"fibre for sensitive stomachs\",\"Fibre-rich foods\",\"gut health\",\"Hydration\",\"increasing fibre gradually\",\"Indian diet\",\"Insoluble fibre\",\"Soluble fibre\"],\"articleSection\":[\"Fibre for digestion\",\"Fitness &amp; wellbeing\",\"Healthy Eating\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/fibre-for-digestion\\\/increasing-fibre-for-sensitive-stomachs\\\/\",\"url\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/fibre-for-digestion\\\/increasing-fibre-for-sensitive-stomachs\\\/\",\"name\":\"Building Fibre for Sensitive Stomachs: Going Slow - Happytummy\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/fibre-for-digestion\\\/increasing-fibre-for-sensitive-stomachs\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/fibre-for-digestion\\\/increasing-fibre-for-sensitive-stomachs\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/gut-detox.jpg\",\"datePublished\":\"2026-10-11T11:36:01+00:00\",\"dateModified\":\"2026-10-11T11:36:04+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/#\\\/schema\\\/person\\\/6d00364cb8c1a05ae63811f8a15c332b\"},\"description\":\"Does eating more fibre cause bloating? Learn how to increase fibre gradually with everyday Indian foods, adequate hydration and a varied diet for sensitive stomachs.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/fibre-for-digestion\\\/increasing-fibre-for-sensitive-stomachs\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/fibre-for-digestion\\\/increasing-fibre-for-sensitive-stomachs\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/fibre-for-digestion\\\/increasing-fibre-for-sensitive-stomachs\\\/#primaryimage\",\"url\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/gut-detox.jpg\",\"contentUrl\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/gut-detox.jpg\",\"width\":1200,\"height\":675,\"caption\":\"After a week of indulgent eating, a drastic cleanse may seem tempting. Consistent meals, hydration, movement and sleep are more useful ways to support your gut. Image via PEXELS.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/fibre-for-digestion\\\/increasing-fibre-for-sensitive-stomachs\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Building Fibre for Sensitive Stomachs: Going Slow\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/\",\"name\":\"HappyTummy\",\"description\":\"HappyTummy\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/#\\\/schema\\\/person\\\/6d00364cb8c1a05ae63811f8a15c332b\",\"name\":\"qurath\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/98ed728e147a2f3e281759d183686304d30a5c50b523656c1f28e32e6b00935a?s=96&d=mm&r=g20374f6823b75e2101403ec8aac4e00a\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/98ed728e147a2f3e281759d183686304d30a5c50b523656c1f28e32e6b00935a?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/98ed728e147a2f3e281759d183686304d30a5c50b523656c1f28e32e6b00935a?s=96&d=mm&r=g\",\"caption\":\"qurath\"},\"description\":\"Qurath is a Nutritionist &amp; clinical Dietitian graduated from Mount Carmel college with a M.sc degree in Food Science and Nutrition. She comes with 6 years of experience in the clinical field, Public Health and Nutrition as well as food industries. She is also a speaker, nutritional counsellor &amp; science based content writer who believes in improvising one's overall health and nutritional status with appropriate nutritional therapies\u00a0and\u00a0strategies.\",\"sameAs\":[\"https:\\\/\\\/www.instagram.com\\\/nutrihealth.qurath\\\/\"],\"url\":\"https:\\\/\\\/happytummy.aashirvaad.com\\\/en\\\/author\\\/qurath\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Building Fibre for Sensitive Stomachs: Going Slow - Happytummy","description":"Does eating more fibre cause bloating? Learn how to increase fibre gradually with everyday Indian foods, adequate hydration and a varied diet for sensitive stomachs.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/","og_locale":"en_US","og_type":"article","og_title":"Building Fibre for Sensitive Stomachs: Going Slow - Happytummy","og_description":"Does eating more fibre cause bloating? Learn how to increase fibre gradually with everyday Indian foods, adequate hydration and a varied diet for sensitive stomachs.","og_url":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/","og_site_name":"Happytummy","article_published_time":"2026-10-11T11:36:01+00:00","article_modified_time":"2026-10-11T11:36:04+00:00","og_image":[{"width":1200,"height":675,"url":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/09\/gut-detox.jpg","type":"image\/jpeg"}],"author":"qurath, Kaushiki Gangully","twitter_card":"summary_large_image","twitter_misc":{"Written by":"qurath","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#article","isPartOf":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/"},"author":{"name":"qurath","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/6d00364cb8c1a05ae63811f8a15c332b"},"headline":"Building Fibre for Sensitive Stomachs: Going Slow","datePublished":"2026-10-11T11:36:01+00:00","dateModified":"2026-10-11T11:36:04+00:00","mainEntityOfPage":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/"},"wordCount":1561,"image":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#primaryimage"},"thumbnailUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/09\/gut-detox.jpg","keywords":["dietary fibre","Digestive Health","fibre and bloating","fibre for sensitive stomachs","Fibre-rich foods","gut health","Hydration","increasing fibre gradually","Indian diet","Insoluble fibre","Soluble fibre"],"articleSection":["Fibre for digestion","Fitness &amp; wellbeing","Healthy Eating"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/","url":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/","name":"Building Fibre for Sensitive Stomachs: Going Slow - Happytummy","isPartOf":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#primaryimage"},"image":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#primaryimage"},"thumbnailUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/09\/gut-detox.jpg","datePublished":"2026-10-11T11:36:01+00:00","dateModified":"2026-10-11T11:36:04+00:00","author":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/6d00364cb8c1a05ae63811f8a15c332b"},"description":"Does eating more fibre cause bloating? Learn how to increase fibre gradually with everyday Indian foods, adequate hydration and a varied diet for sensitive stomachs.","breadcrumb":{"@id":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#primaryimage","url":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/09\/gut-detox.jpg","contentUrl":"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2026\/09\/gut-detox.jpg","width":1200,"height":675,"caption":"After a week of indulgent eating, a drastic cleanse may seem tempting. Consistent meals, hydration, movement and sleep are more useful ways to support your gut. Image via PEXELS."},{"@type":"BreadcrumbList","@id":"https:\/\/happytummy.aashirvaad.com\/en\/fibre-for-digestion\/increasing-fibre-for-sensitive-stomachs\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/happytummy.aashirvaad.com\/en\/"},{"@type":"ListItem","position":2,"name":"Building Fibre for Sensitive Stomachs: Going Slow"}]},{"@type":"WebSite","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#website","url":"https:\/\/happytummy.aashirvaad.com\/en\/","name":"HappyTummy","description":"HappyTummy","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/happytummy.aashirvaad.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/6d00364cb8c1a05ae63811f8a15c332b","name":"qurath","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/98ed728e147a2f3e281759d183686304d30a5c50b523656c1f28e32e6b00935a?s=96&d=mm&r=g20374f6823b75e2101403ec8aac4e00a","url":"https:\/\/secure.gravatar.com\/avatar\/98ed728e147a2f3e281759d183686304d30a5c50b523656c1f28e32e6b00935a?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/98ed728e147a2f3e281759d183686304d30a5c50b523656c1f28e32e6b00935a?s=96&d=mm&r=g","caption":"qurath"},"description":"Qurath is a Nutritionist &amp; clinical Dietitian graduated from Mount Carmel college with a M.sc degree in Food Science and Nutrition. She comes with 6 years of experience in the clinical field, Public Health and Nutrition as well as food industries. She is also a speaker, nutritional counsellor &amp; science based content writer who believes in improvising one's overall health and nutritional status with appropriate nutritional therapies\u00a0and\u00a0strategies.","sameAs":["https:\/\/www.instagram.com\/nutrihealth.qurath\/"],"url":"https:\/\/happytummy.aashirvaad.com\/en\/author\/qurath\/"}]}},"authors":[{"term_id":106,"user_id":123,"is_guest":0,"slug":"qurath","display_name":"qurath","avatar_url":"https:\/\/secure.gravatar.com\/avatar\/98ed728e147a2f3e281759d183686304d30a5c50b523656c1f28e32e6b00935a?s=96&d=mm&r=g","author_category":"","first_name":"Qurathulain","last_name":"","user_url":"","job_title":"","description":"Qurath is a Nutritionist &amp; clinical Dietitian graduated from Mount Carmel college with a M.sc degree in Food Science and Nutrition.\r\nShe comes with 6 years of experience in the clinical field, Public Health and Nutrition as well as food industries.\r\n\r\nShe is also a speaker, nutritional counsellor &amp; science based content writer who believes in improvising one's overall health and nutritional status with appropriate nutritional  therapies\u00a0and\u00a0strategies."},{"term_id":309,"user_id":138,"is_guest":0,"slug":"kaushiki-gangully","display_name":"Kaushiki Gangully","avatar_url":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=mm&r=g","author_category":"1","first_name":"Kaushiki","last_name":"Gangully","user_url":"","job_title":"","description":""}],"_links":{"self":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/15660","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/users\/123"}],"replies":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/comments?post=15660"}],"version-history":[{"count":1,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/15660\/revisions"}],"predecessor-version":[{"id":15661,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/posts\/15660\/revisions\/15661"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media\/14481"}],"wp:attachment":[{"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/media?parent=15660"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/categories?post=15660"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/tags?post=15660"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/happytummy.aashirvaad.com\/en\/wp-json\/wp\/v2\/ppma_author?post=15660"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}