Harvard-based gastroenterologist explains 5 common fibre mistakes that could affect your gut health

Fibre is an important nutrient that is often overlooked. While it is best known for supporting gut health and regular bowel movements, getting enough fibre can also help with blood sugar regulation, cholesterol management and overall metabolic health.

Dr Saurabh Sethi, a California-based gastroenterologist who trained at AIIMS, Harvard has pointed out five common fibre-related mistakes that could be harming digestive health.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Most Adults Do Not Get Enough Fibre

In an Instagram post shared on August 14, Dr Sethi highlighted how inadequate fibre intake remains a widespread issue. He explained, “Only about five percent of adults hit the recommended fibre intake. Most people get 15 g a day when they need 25 to 38 g. So if you’re finally trying to close that gap – don’t make these mistakes.”

1. Continuing a fiber routine even when your symptoms are getting worse
“Worsening symptoms aren’t a sign to push through- they’re a sign your gut needs a different approach entirely.”

2. Ignoring the type of fiber you’re eating
“Soluble fiber dissolves and slows digestion - great for diarrhea and cholesterol. Insolute fiber [wheat bran, veggie skins] adds bulk - better for constipation. Use the wrong one for your symptoms and it can backfire.

3. Eating all your fiber in one sitting instead of spacing it out
“Your gut processes fiber best in smaller doses spread across the day, not one large hit that overwhelms it at once.”

4. Jumping from low fiber to high fiber overnight
“Your gut bacteria need time to adjust. I recommend increasing fiber by no more that 5g every few days - not going from 15g to 35g overnight.”

5. Eating a huge fiber-rich meal without enough water
“Fiber absorbs water like a sponge as it moves through your gut. Without enough fluid, it does the opposite of what you want - bloating and constipation instead of relief.”

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