Increase fibre by changing one regular food at a time. A sudden overhaul with bran, beans and large salads can make it difficult to understand why your stomach feels uncomfortable.

Look at a couple of ordinary days and choose one meal to adjust. You might add fruit, try a wholegrain food or include some pulses in a dish you already enjoy.

Keep the rest familiar while you assess the change. A short note about the food and how you felt is enough; you do not need to track every normal digestive sensation.

Keep fluids in the routine, while following any individual fluid restriction. Buying a fibre product or sports drink does not replace considering your meals, drinks and the reason for your symptoms.

Do not force more fibre through persistent discomfort. Recurrent bloating, unexplained weight loss, blood in the stool or severe symptoms need appropriate medical advice rather than another self-directed food experiment.

If the change is comfortable, decide whether to keep it before adding another. Acute diarrhoea is a different situation. Build a manageable routine instead of treating a nutrient target as a challenge.