Is It True That … You Can Never Eat Too Much Fibre?

Fibre has replaced macromolecule arsenic TikTok wellness influencers’ macronutrient du jour, pinch “fibremaxxers” urging followers to battalion arsenic overmuch roughage into their diets arsenic possible. But is nan entity really nan limit?

“In theory,” says Dr Emily Leeming, a dietitian astatine King’s College London and nan writer of Fibre Power (out successful May): our ancestors whitethorn person eaten up to 100g of fibre a day, but that’s acold beyond what astir modern courage tin tolerate.

Fibre is recovered successful nuts, seeds, leafy greens and beans, and tin beryllium taken arsenic a supplement. The mean Briton eats astir 16g a time – small much than nan recommended magnitude for two- to five-year-olds – and only 4% deed nan 30g big target. Leeming says reaching that level could person important benefits: “Fibre supports digestion, lowers nan consequence of bowel crab and bosom disease, reduces low-density lipoprotein (or ‘bad’) cholesterol, helps power humor sugar, and promotes fullness.”

While 30g is nan astir studied intake, grounds suggests that benefits whitethorn proceed beyond that. “There’s a linear, estimated relationship that continues to higher amounts,” says Leeming.

Still, she wouldn’t counsel jumping from 16g to 50g. Fibre is powerful and your gut needs clip to adapt. Increasing excessively quickly tin origin bloating and discomfort. Regularly consuming much than 50g tin besides beryllium difficult without becoming restrictive aliases obsessive.

“We don’t request to spell supra and beyond to spot benefits,” she says. An extra 7g a day is linked to little consequence of bosom disease, type 2 glucosuria and bowel cancer. Just 5g much is linked pinch a 5% little consequence of depression.

If you want to summation your intake, do it gradually and portion plentifulness of fluids. “Fibre acts for illustration a sponge,” she says. “Without capable liquid, it tin make things barren and uncomfortable.” Above all, perceive to your body: “Healthy eating has to beryllium enjoyable, applicable and make you consciousness good.”