increase fiber – Dr. Danielle Belardo says most people can raise fiber without suffering—by adding it gradually, drinking enough water, and leaning on frozen produce when fresh fruit and vegetables feel impossible to keep up with.
In Dr. Danielle Belardo’s Los Angeles cardiology practice, fiber has heard it all: gas, bloating, constipation—complaints that can make people give up just when they’re trying to eat better.
Belardo’s answer is straightforward. and it starts with one uncomfortable truth: adding more fiber doesn’t have to be painful. time-consuming. or expensive. but your body does need help adjusting.. Eating more fiber-rich foods—such as beans. whole grains. fruits. and vegetables—can support multiple health outcomes. from lowering “bad” cholesterol to supporting healthy gut bacteria. modestly improving blood pressure. reducing the risk of colon cancer. and reducing inflammation.
She also points out that fiber is gaining momentum in food culture. Even the CEO of McDonald’s has said that fiber is “going to be big” in 2026 as consumers gravitate toward foods that may improve gut health. Belardo’s line is clear: Big Macs don’t count as a fiber-rich food.
Her three tips are designed for the exact moment when people want the benefits, but don’t want the gastrointestinal price tag.
Start slow to avoid bloating.
Belardo says the problem often isn’t the food—it’s the speed. “If you slam a bunch of extra fiber into your diet overnight,” she warns, “you’ll likely end up with some pretty uncomfortable gastrointestinal side effects, like bloating and gas.”
Instead, she suggests starting by adding about 3 more grams of fiber to your diet than you normally eat in a day, using small amounts of fruits or vegetables you already enjoy. For example, she recommends beginning with “a quarter of a cup of raspberries in yogurt.”
She also urges people not to “go all in” right away. “Maybe do an eighth of a serving at first, and then go up slowly,” Belardo says, using Brussels sprouts as the example of what not to overdo on day one.
Drink lots of water.
Fiber works differently in the body than many people expect. Belardo describes it simply: “Fiber is like a sponge: It needs water to do its job properly.”
If fiber goes up but hydration doesn’t, she says the result can be more constipation, cramping, and bloating. To make sure she’s staying on track, she sometimes tracks daily hydration using the MyFitnessPal app. Belardo is on the scientific advisory council for that company.
Your freezer is your friend.. There’s another obstacle Belardo hears regularly—the stress of trying to eat fresh produce before it goes bad.. She explains that people often hit a “stress threshold”: they buy fruits and vegetables when motivation is high. then can’t finish them in time. and end up feeling like they wasted money.
Her workaround is practical: frozen.. “Just go frozen,” Belardo says.. She adds that frozen fruits and vegetables are just as nutritious as fresh.. In fact. frozen produce can sometimes be nutritionally superior to fresh fruits and veggies bought in the grocery store because it’s immediately flash frozen after it’s picked. which helps lock in prime nutritional benefits you’d otherwise only get by eating directly off the tree or out of the patch.
Belardo frames it as a pressure release. “If you buy a bunch of frozen fruits and vegetables, there’s so much less pressure to stress yourself out to eat it fast, and it’s got the same health benefits,” she said.
For people who have been burned by fiber before, the message is less about willpower and more about how you add it—one manageable step at a time, with water and backup options ready.
This article is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified physician or healthcare provider.
fiber intake cardiologist tips Danielle Belardo gut health cholesterol blood pressure colon cancer risk hydration MyFitnessPal frozen produce
So basically just eat raspberries and ignore the rest? lol
I knew fiber was important but the “start slow” part makes sense. Every time I try to be healthy I bloat like crazy so maybe I’ve been doing too much too fast. Also McDonald’s CEO saying fiber will be big in 2026… can we just not make everything a marketing thing?
I don’t get it, if fiber helps cholesterol and blood pressure then why are they saying it causes gas? That’s like the body punishing you for trying. And frozen produce?? I thought frozen fruit was like “dead food” or whatever, but maybe that’s old info. Either way I’m not eating beans at night again, last time my stomach hated me.
Big Macs don’t count as fiber-rich… yeah no kidding. People act like any snack is healthy if it has “something” in it. But also colon cancer?? I feel like half these articles are fear-mongering. Like if you just drink more water and eat a quarter cup of raspberries you’re good? My cousin tried chia overnight and got sick, so I don’t know. Maybe it depends how your gut already is, not just “speed.”