Feeding Your Gut: A Gentle Guide for Picky Eaters and Fiber-Restricted Diets

If you’re not used to eating a lot of fiber—whether it’s because of past food restrictions or just being a picky eater—adding more veggies can feel intimidating. Maybe you’ve even tried before and noticed bloating or discomfort, and it made you give up. Here’s the truth: it’s not that your body doesn’t want veggies; it’s that your gut microbiome needs time to adjust.

Think of your gut like a garden. If the soil hasn’t been nourished in a while, planting too much at once can overwhelm it. But starting with a little, and nurturing it slowly, will allow good bacteria to thrive.

Here’s how to ease in:

  1. Start Small and Simple
    Choose easy-to-digest veggies like zucchini, peeled cucumbers, or cooked carrots. Start with just a few bites at a meal, and gradually increase your portion over time.
  2. Cook Your Veggies
    Raw veggies can be tougher on a sensitive gut. Light steaming or roasting makes them easier to break down and helps your microbiome adapt. Remember, every individual is different, so some may tolerate raw better. It’s important to experiment and listen to your own body to find out what’s best!
  3. Pair with Healthy Fats
    Adding olive oil, avocado, or ghee can make veggies tastier and help your body absorb fat-soluble nutrients.
  4. Be Patient with the Process
    A little extra gas or bloating might happen at first—it’s just your gut microbes waking up and learning to do their job. Stay consistent and let your body adjust.

What’s one vegetable you feel curious about trying this week? Start there. Small, mindful steps will build a stronger, happier gut over time. 🌱

Jade Green TNC CHHC

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