How should I introduce hemp fibre into my diet gradually so that there is no discomfort? — Hemp fibers 150g – Kompas zdorovja

Dietary fibre is something the intestines adapt to gradually. If your usual diet contains little whole grain, vegetables and seeds, adding a large amount of fibre at once often causes temporary discomfort: bloating, rumbling, a feeling of heaviness. This is not a sign that the product is unsuitable for you; the gut microflora and motility are simply readjusting.

A sensible strategy is to start with a small amount, added to a familiar dish such as porridge, yoghurt or a smoothie. After a few days, if all is well, the portion can be increased. This approach gives the body time to adapt without unpleasant sensations.

The second important point is fluid. Fibre swells and works properly only when enough water is drunk during the day. If you drink little, the effect can be the opposite: the feeling of heaviness increases. The guideline is the usual recommendation of about 1.5–2 litres of fluid a day, although individual needs vary.

If you have a sensitive digestive system, a chronic gastrointestinal disease, are pregnant or breastfeeding, or follow a special diet, it is worth consulting a specialist before introducing fibre into your diet.