WEBVTT

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Increase fibre by changing one regular food at

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a time. A sudden overhaul with bran, beans

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and large salads can make it difficult to

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understand why your stomach feels uncomfortable.

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Look at a couple of ordinary days and

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choose one meal to adjust.

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You might add fruit, try a wholegrain food

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or include some pulses in a dish you

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already enjoy.

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Keep the rest familiar while you assess the

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change. A short note about the food and

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how you felt is enough; you do not

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need to track every normal digestive sensation.

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Keep fluids in the routine, while following any

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individual fluid restriction.

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Buying a fibre product or sports drink does

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not replace considering your meals, drinks and the

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reason for your symptoms.

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Do not force more fibre through persistent discomfort.

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Recurrent bloating, unexplained weight loss, blood in the

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stool or severe symptoms need appropriate medical advice

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rather than another self-directed food experiment.

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If the change is comfortable, decide whether to

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keep it before adding another.

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Acute diarrhoea is a different situation.

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Build a manageable routine instead of treating a

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nutrient target as a challenge.