Fibremaxxing: If you can't handle too much fibre, include these 8 gut-friendly foods in your daily diet

If you have difficulty consuming large amounts of fibre dense foods -- aka fibremaxxing -- you’re not the only one! And, while fibre is key when it comes to gut health, going all out can backfire if you have gastrointestinal issues like IBS, chronic bloating or food intolerances. In these cases, fibremaxxing through biting into piles of greens, grains and legumes could leave you feeling way worse than before. Luckily, there are numerous other gut health methods that will help you support digestion, diversity in the microbiome and avoid constipation.

“Fibre is important, but not the only route to a healthy gut,” says Mumbai-based Gut Health Specialist and Clinical Nutritionist, Dr Asha Mehra. “If fibremaxxing feels unmanageable or is causing symptoms, it could be time to explore other options,” she says.

Whether you are looking for fermented options, digestion aids, changes to your diet or lifestyle or gentle supplements, here are eight options to fibremaxxing that still provide your gut with some love and care - and less discomfort.

Also Read: 10 Gut-friendly habits to adopt this monsoon

• Probiotic Foods

According to Dr Mehra, “Fermented foods such as yogurt, kefir, and kimchi introduce good bacteria into your gut. They also serve as an easy way to help microbiome support without having to eat only fibre."

• Prebiotic supplements

Prebiotics, like inulin or FOS (fructooligosaccharides), are also available as supplements and serve to promote the growth of healthy gut bacteria. “Use small amounts at first and see if you experience gas or bloating,” she warns.

• Psyllium husk (Isabgol)

“This natural bulking agent is easy for the gut and allows people who have a hard time with constipation to do so without eating large meals,” says Dr Mehra.

• Hydration Boost

Ensuring that you are drinking enough water (at least 2.5 to 3 litres per day) keeps your gut moist and encourages waste movement through the intestines- especially if you are eating little to no fibre.

• Digestive Enzymes

"Enzymes help to more efficiently breakdown fats, carbs and proteins, particularly important for those who experience sluggish digestion or post-meal bloating," she explains.

• Gentle Movement

Gentler forms of movement such as walking or yoga will help promote digestion and avoid sluggish bowels. "A 10-minute walk following a lunch will have a positive benefit on your digestion, possibly better than adding anextra bowl of greens," explains Dr Mehra.

• Aloe Vera Juice or Triphala

"Triphala is an Ayurvedic formulation that enhances gut motility without upsetting the lining. This is especially helpful when fibre causes some distress," Dr Mehra explains.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis