Simple ways to increase your daily fibre intake To increase fiber intake without gas or bloating, add about 3 grams of fiber a week, hold each step for a week, and drink around 2.4 litres of fluids a day, as Mayo Clinic experts advise. Indian adults are advised roughly 25 to 30 grams a day under the FSSAI RDA (based on ICMR-NIN 2020), yet many people eat far less, so a sudden jump feels harsh. Gas appears when gut bacteria ferment a large fiber load they are not used to. Spre