In a revelation that challenges common dietary wisdom, health experts are cautioning that a high-fibre diet, often touted as universally beneficial for digestion, can severely aggravate symptoms for individuals suffering from an inflamed gut. The stark analogy, comparing fibre intake to rubbing sandpaper on an open wound, was highlighted by gut and hormonal coach Davida Syne, prompting a deeper look into the science behind fibre intolerance during gut flare-ups.
The Sandpaper Effect: Why Fibre Hurts an Inflamed Gut
Davida Syne, in a detailed Instagram post dated January 12, 2026, explained the distressing paradox many face. "For someone with gut issues, eating fibre is like taking sandpaper and rubbing it on an open wound," she stated. She elaborated that when the gut mucosa is inflamed and intestinal motility (movement) is sluggish, fibre simply sits and ferments. This process leads directly to uncomfortable symptoms like bloating, gas, and constipation. The tragedy, she notes, is that people often increase fibre intake, unknowingly exacerbating the very condition their gut is pleading for a break from.
Echoing this clinical observation, Dr. Saiprasad Girish Lad, Consultant Gastroenterologist, Hepatologist, and Therapeutic GI Endoscopist at Wockhardt Hospitals, Mumbai Central, verified the mechanism. He confirmed that when the gut lining is irritated and motility slows, indigestible fibre ferments, producing gas and creating pressure on the sensitive intestinal walls. "This is why some people feel worse when they increase salads, lentils, or other high-fibre foods," Dr. Lad explained. Recognising the gut's limited tolerance during a flare-up is crucial for a smoother recovery.
When to Pause and What to Eat Instead
So, is reducing fibre the right approach during a gut crisis? According to Dr. Lad, for many, it is a necessary step. "When the digestive lining gets a break from rough textures and fermentation, swelling reduces and movement slowly improves," he said. The strategy is not to eliminate fibre permanently but to allow the gut to heal first, much like allowing a wound to close before subjecting it to friction. Fibre should be reintroduced gradually only after inflammation subsides.
During this healing phase, Dr. Lad emphasises the surprising benefits of two often-maligned dietary components: healthy fats and salt.
- Healthy Fats: Sources like ghee, olive oil, nuts, and seeds help lubricate the intestines, encouraging smoother bowel movements. They also support metabolism and hormonal balance, which are often disrupted.
- Salt: Adequate salt supports hydration within the gut lining, a critical factor as dehydration can slow digestion further.
Dr. Lad pointed out that many individuals, especially women conscious of weight gain, tend to restrict fats, which can inadvertently hinder gut healing during this sensitive period.
Long-Term Strategy for a Sensitive Gut
The ultimate goal, as outlined by the experts, is to create an environment where digestion can function smoothly again. This involves a holistic approach beyond just diet.
The first step is identifying personal triggers, which could include raw vegetables, heavy meals, or irregular eating patterns. A short period of consuming gentler, cooked foods can provide the gut with the rest it needs. Hydration, balanced salt intake, and moderate healthy fats are more supportive in this phase than excess fibre.
Once symptoms like gas and bloating reduce and the gut lining feels calmer, soft, cooked, and easy-to-digest forms of fibre can be slowly reintroduced. "The goal is to create an environment where digestion can work smoothly again. This comes from balanced meals, consistent routines, stress management, and foods that the body can digest easily," Dr. Lad concluded. Fibre remains a cornerstone of long-term health, but its integration must be timed correctly with the gut's readiness.
Disclaimer: This article is based on information from public domains and expert insights. It is essential to consult your healthcare practitioner before making any significant changes to your diet or health routine.
