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Here’s why 👇 When you take soluble fiber, like psyllium, before a meal, it forms a gel in the gut. That gel… 🌀 Slows gastric emptying 🌀 Delays carbohydrate absorption 🌀 Reduces the post-meal glucose spike 🌀 Lowers the insulin response Multiple studies show that viscous soluble fiber significantly reduces postprandial glucose and insulin levels compared to the same meal without fiber (Jenkins et al., American Journal of Clinical Nutrition; Silva et al., European Journal of Clinical Nutrition
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Instant bloating after adding fiber doesn’t mean your gut is failing. It means your microbiome is overwhelmed. Gas forms when gut bacteria can’t keep up with the new fibers you’re feeding them. And if your gut is already irritated from inflammation or food sensitivities, even healthy fiber can feel like too much. The fix isn’t removing fiber. It’s introducing it correctly. Start with very small amounts of new fiber foods and give your gut a few days to adapt before increasing. Spread fiber intak
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