Last Friday when I came from work, I was heavily bloated and uncomfortable. It wasn’t gas or acid reflux I would often get; this time it was something else.
As soon as I started to work around my kitchen, I felt like I did not digest my lunch, even after almost five hours! I started to feel a dull pain in my stomach as well.
In winter or cold weather, our metabolism goes up. Ayurveda suggests eating good fat to balance a hiked-up metabolism.
I did not have a heavy meal or unhealthy fats. All I had for lunch was cooked vegetables and whole-grain bread. I was wondering what went wrong; I generally have good metabolism, and it was winter. A New England winter!
An analyst in me woke up and started to analyze what I ate from the morning to now and other circumstances.
After 5 minutes of assessment, I found it was fiber overload to blame.
I had two teaspoons of ground flaxseed in my breakfast cereal, an apple in mid-morning, and vegetables with whole-grain bread for lunch. Moreover, I have a desk job. I usually walk around on my lunch break. I did not do that Friday.
What “fiber overload” really means
Eating enough fiber is essential for digestion, but too much fiber—especially added suddenly—can overwhelm the gut. This happens when the digestive system can’t break down or move the excess bulk smoothly, leading to discomfort instead of benefits.
Fiber overload usually comes from:
- Eating too many raw vegetables
- Adding too many whole grains or legumes at once
- Taking fiber supplements on top of a high‑fiber diet
- Increasing fiber faster than your gut can adapt
What problems too much fiber can cause
When fiber jumps too high too quickly, it can lead to:
1. Bloating and gas
Excess fiber ferments in the gut, creating gas and pressure—especially if water intake is low.
2. Constipation or sluggish bowels
Ironically, too much fiber without enough hydration can make stools harder and more difficult to pass.
3. Abdominal discomfort
Cramping, heaviness, or a “blocked” feeling can happen when the gut struggles with the extra bulk.
4. Reduced nutrient absorption
Very high fiber can bind to minerals like iron, zinc, and calcium, making them harder for the body to absorb.
5. Sudden digestive imbalance
A rapid jump in fiber can disrupt the gut microbiome’s rhythm, causing temporary digestive upset.
Research on Fiber Intake
Recent research shows that fiber isn’t a “more is always better” nutrient. A 2024 Cornell study found that people respond very differently to the same amount of fiber depending on their gut microbiome, which explains why some feel lighter while others experience bloating or discomfort.
A 2025 global review of fiber research also noted a major shift: scientists are moving away from universal high‑fiber recommendations and toward personalized intake based on digestive capacity.
This supports what Ayurveda has long emphasized—digestion works best when changes are gradual and matched to your current state.
In this post, my focus is on one specific Vata‑linked issue—fiber overload—and how small, mindful shifts can bring digestion back to balance.
Briovedic Way
Per Ayurveda, indigestion can be treated based on what has caused it. Just like allopathy, diagnose and treat.
You probably have noticed that ginger is widely used in this kind of problem; however, it is secondary in fiber overload.
For indigestion caused by fiber overload, it is treated with simple khichari and yogurt (dahi).
- Stop eating anything else.
- Drink a glass of room-temperature buttermilk with two pinches of rock salt, a pinch of black pepper, a pinch of cumin powder, and a tiny pinch of hing/asafetida.
- Walk around the house for about 20-30 minutes.
- While walking around, cook your dinner: khichari (rice and moong lentil porridge).
For a complete step-by-step guide, see the khichari recipe.
Eat khichari a bit warm or at room temperature. Add half a teaspoon of ghee and 2-3 tablespoons of dahi with it.
After an hour or two, you will feel it passing through your stomach and calming it down!
How to ease fiber overload – other known methods
When fiber becomes too much for the gut, the goal is not to remove it entirely but to rebalance how much, how fast, and in what form you’re eating it. A few simple adjustments can bring relief quickly.
1. Reduce the bulk temporarily
Cut back slightly on raw vegetables, heavy salads, bran, and added fiber powders. Give your gut a lighter workload for a few days.
2. Add warmth and softness
Cooked vegetables, soups, stews, and lightly spiced dishes are easier to digest and help the gut settle. Warm meals also support Agni when Vata is high.
3. Increase hydration
Fiber needs water to move smoothly. Sip warm water or herbal teas through the day to reduce dryness and heaviness.
4. Reintroduce fiber gradually
Once digestion feels calmer, increase fiber slowly—one change at a time—so the gut microbiome can adapt without discomfort.
5. Support the gut with gentle spices
Cumin, ginger, ajwain, fennel, or a pinch of hing can help ease gas and support smoother digestion.
Soluble vs. Insoluble Fiber: What They Are and How They Work
Not all fiber behaves the same way in the gut. Understanding the difference between soluble and insoluble fiber helps explain why some foods feel soothing while others feel heavy or overwhelming—especially when digestion is sensitive.
Soluble Fiber
Soluble fiber dissolves in water and forms a soft, gel‑like texture in the digestive tract.
This slows digestion gently and helps stabilize blood sugar, support gut bacteria, and create smoother, softer stools.
Examples:
- Oats
- Apples
- Bananas
- Chia seeds
- Flaxseed
- Lentils
How it works:
Soluble fiber absorbs water → turns into a gel → cushions digestion → feeds beneficial gut microbes.
It’s generally easier on the stomach and helpful when digestion feels irritated or dry.
Insoluble Fiber
Insoluble fiber does not dissolve in water.
It adds bulk, speeds up movement, and helps keep the bowels regular—but too much can feel rough or heavy if the gut is already struggling.
Examples:
- Wheat bran
- Whole grains
- Raw vegetables
- Nuts and seeds (skins)
- Cabbage, cauliflower, broccoli
How it works:
Insoluble fiber stays firm → adds volume → stimulates movement → helps prevent sluggish bowels.
But when increased too quickly, it can lead to bloating, gas, or a sense of overload.
Takeaway
🌿Fiber overload in your diet can cause indigestion and stomachache.
🌿Vata imbalance adds up to it, especially in wintertime when you are not moving around much and the weather is cold.
🌿Keep dinner very light in fiber – specially insoluble fibers.
🌿 Try khichari to calm the digestion.
🌿Include healthy fat in insoluble fiber cooking.
🌿Start fibers gradually and add as you feel comfortable with.
🌿Flaxseed powder takes time to pass; use warm drinks after to help the digestion.
🌿Do not overload the fibers, especially on inactive days.
🌿If you do not have the spices mentioned in buttermilk, use ‘chhash masala’ mix from the Indian market. It is a mix of all the spices mentioned above and a few more.
🌿 What is your fiber overload remedy? Any magic recipe that works for you? Any grandparents tricks?
