Fibre Overload: The Hidden Risks of 'Fibremaxxing' and Gut Health
Fibre has surged in popularity, overtaking protein as the favoured macronutrient among TikTok health influencers, with "fibremaxxers" encouraging followers to maximise their roughage intake. However, the question remains: is there truly no upper limit to how much fibre one should consume?
Historical Context and Modern Limits
Dr Emily Leeming, a dietitian at King's College London and author of the upcoming book Fibre Power, notes that while our ancestors might have consumed up to 100 grams of fibre daily, such levels are far beyond what most contemporary digestive systems can handle. Fibre, abundant in nuts, seeds, leafy greens, and beans, is also available as a supplement. Yet, the average Briton ingests only about 16 grams per day—barely exceeding the recommended amount for children aged two to five—with a mere 4% of adults achieving the 30-gram target.
Benefits of Adequate Fibre Intake
Reaching the 30-gram benchmark offers substantial health advantages. Fibre supports digestion, lowers the risk of bowel cancer and heart disease, reduces bad cholesterol, helps control blood sugar, and promotes a feeling of fullness, according to Leeming. Although 30 grams is the most extensively studied intake level, evidence indicates that benefits may extend beyond this amount, with a linear relationship suggesting continued positive effects at higher quantities.
Risks of Excessive Fibre Consumption
Despite these benefits, Leeming cautions against abruptly increasing fibre intake from 16 to 50 grams. Fibre is potent, and the gut requires time to adapt; rapid escalation can lead to bloating and discomfort. Regularly consuming over 50 grams may also prove challenging without fostering restrictive or obsessive eating habits. "We don't need to go above and beyond to see benefits," she emphasises, highlighting that an additional 7 grams daily is linked to reduced risks of heart disease, type 2 diabetes, and bowel cancer, while just 5 extra grams correlates with a 5% lower risk of depression.
Practical Advice for Increasing Fibre
For those aiming to boost their fibre consumption, a gradual approach is essential, coupled with ample fluid intake. "Fibre acts like a sponge," Leeming explains. "Without enough liquid, it can make things dry and uncomfortable." Ultimately, she advises listening to one's body, stressing that healthy eating should be enjoyable, practical, and conducive to overall well-being.
