Fiber Leaves You Bloated? A 21-Day Ladder in Four Small Steps
$27 Instant downloadCode READER60: 60% off at checkout. One payment. No subscription.
See the actual pages firstYou tried more fiber and your stomach paid for it. Tonight, count one ordinary day from 40 foods and the workbook sets your target for each rung.
You are purchasing The Gentle Fiber Ladder Workbook — a downloadable digital publication (33-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
- One payment, no subscription
- Secure checkout through Digistore24
- Download link right after you pay
Does This Sound Familiar?
See the Actual Pages
These are real pages from the 33-page e-book (the free online edition has the same content). Tap any page to see it full size.
Every food, rated for fermentability
Eight rows of the 35-food table, exactly as printed in the workbook. Find the food, see its fiber, how it ferments and which rung it sits on.
| Food | Portion | Fiber g | Fermentability | Fiber type | Rung |
|---|---|---|---|---|---|
| Rolled oats | 40 g dry | 4 | Moderate | Beta-glucan | 1 |
| Banana (ripe) | 1 medium | 3 | Low | Mixed | 1 |
| Kiwifruit, green | 2 medium | 4.5 | Low | Mixed; actinidin enzyme | 1 |
| Brown rice, cooked | 1 cup | 3.5 | Low | Insoluble, resistant starch when cooled | 2 |
| Ground flaxseed | 1 tbsp | 2 | Low | Soluble viscous + insoluble | 2 |
| Apple with skin | 1 medium | 4.5 | Moderate–high | Pectin; fructose, sorbitol | 3 |
| Almonds | 30 g | 3.5 | Low–moderate | Insoluble | 3 |
| Black / kidney beans, cooked | 1/2 cup | 7.5 | High | Resistant starch, GOS | 4 |
USDA FoodData Central; McCance and Widdowson’s The Composition of Foods (8th ed.). All fiber figures per portion (rounded).
What’s Inside The Gentle Fiber Ladder Workbook
Every section gives you something to fill in and use, not just something to read.
Your Starting Point: the Fiber Counter
Enter your portions from 40 everyday foods, plus four of your own. The workbook gives your starting intake and a personal target for each rung: your number plus about 3.5 g per rung.
Why Fiber Causes Gas, and Which Kind to Add First
What happens to fiber in the gut, hour by hour. The seven kinds of fiber rated by gas potential, and a table of 35 foods with fiber per portion and the rung for each.
The Four-Rung Ladder
Foundation, Building, Expanding and Full range. Each rung gives a target, foods to add, foods to wait on, five swaps and a counted sample day. Beans wait until the later rungs.
The Evening Score and the Pace Rules
Rate four symptoms from 0 to 3 and note your Bristol stool type. A total of 0 to 3 means advance, 4 to 6 means hold, and 7 to 12 means step back one rung for three days.
21-Day Tracker and One-Page Summary
Three weekly sheets for scores, stool type, water and new foods, then all 21 days on one page. Six detective questions help you trace a bad day back to its likely cause.
The Reference Shelf
Meals and shopping lists for each rung, eight recipes, eight supplements explained, six daily habits, notes for eight special situations, warning signs, and a plain glossary.
How You Will Use It
Count one ordinary day
Fill in the fiber counter tonight. You get your starting number and your target for each of the four rungs.
Shop for rung 1
Buy the short list: oats, kiwifruit, ripe bananas and other gentle foods. Add one new food at a time.
Score every evening
Rate four symptoms and read the result: advance, hold or step back. The score sets the pace, not the calendar.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 33 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This Right for You?
- Adults who feel gassy or bloated when they add fiber to their meals.
- Anyone who has been told to eat more fiber and wants a plain plan for how.
- People coming back to normal eating after an illness, surgery or a strict diet.
- Older adults who want cooked and soft foods first, with reminders about water.
- People who like to write things down and see their own pattern on one page.
- It cannot tell you why your gut reacts to fiber. See your doctor first if you have blood in the stool, unplanned weight loss, or symptoms that wake you at night.
- If a doctor or dietitian gave you a specific diet, follow theirs and show them this plan before you start.
- If you take medicines, ask your doctor or pharmacist about timing. Psyllium and bran should be taken two hours apart from medicines and minerals.
- It is not a weight-loss program, and it is not a medical diet.
Where the Numbers Come From
The method draws on published research on fiber intake and fiber types, including Reynolds et al. (Lancet 2019), Moayyedi et al. (Am J Gastroenterol 2014), Bijkerk et al. (BMJ 2009), Chey et al. (Am J Gastroenterol 2021) and Winham and Hutchins (Nutrition Journal 2011). The stool scale is the Bristol scale (Lewis and Heaton, 1997). Fiber figures are rounded values per portion from USDA FoodData Central and McCance and Widdowson's The Composition of Foods.
This publication is an educational and organizational tool. It is not medical advice, and it does not replace advice from your doctor or dietitian.
Written by the Health Secrets Editorial Team. Read how we work in our editorial policy, or write to us at support@healthsecrets.com.
Tools and staples mentioned in the e-book: see our recommended gear list.
Why a ladder beats a list of high-fiber foods
| This workbook | Free apps | Web searches | Free handouts | |
|---|---|---|---|---|
| A 21-day plan, climbing 4 rungs in order | ||||
| 35 foods with fiber per portion and fermentability | Some | Some | Some | |
| Meals and a shopping list for each rung | ||||
| Daily symptom scale and Bristol stool log | Some | Some | ||
| Three decision rules for your next step | ||||
| Works on paper, no app or login |
Everything You Get Today
- The Gentle Fiber Ladder Workbook: 33-page fillable PDF. Download it right after checkout.
- Online edition: read it on your phone or computer. No app.
- The Bristol & Fermentation Log: 8-page guide on your download page. Also free on this site, included here so everything is in one place.
60-Day Money-Back Guarantee
Use it for 60 days. If it is not useful to you, write to support@healthsecrets.com and ask for your money back. This is a one-time payment, with no subscription.
What happens after you click
- 1You fill in the secure Digistore24 order form.
- 2You get instant access, and the download link goes to your email.
- 3You open the PDF or the online edition and start.
Frequently Asked Questions
Is this for me?
How long does it take?
Do I need special foods or gear?
Can I print it, or use it on a screen?
What if I already eat plenty of fiber and still feel bloated?
Can I just take a fiber supplement instead?
Should I talk to my doctor first?
What if it is not right for me?
How do I get it after I pay?
Is anything mailed to me?
Is this a subscription? Will I be charged again?
Will it open on my phone, tablet or computer?
Is paying safe? Why do I see Digistore24?
How does the money-back guarantee work?
Who wrote it?
Get The Gentle Fiber Ladder Workbook Today
Instant download. Fillable PDF, ready for A4 home printing or reading on a tablet, plus the free online edition.