How much fibre is too much?

Fibre consumption: overviewMost consumers still underconsume fibre, despite rising interest and trendsExcess fibre or rapid increases causes bloating, discomfort, diarrhoea and constipationIntakes above 50–70g daily may lead to issues Individual tolerance varies, particularly among IBS and IBD sufferersGradual increases with hydration important for avoiding risks

Fibre, long in the shadow of protein and collagen due to its perceived ‘uncool’ nature and association with digestion, is seeing something of a surge.

Interest in the ingredient is booming, with consumers flocking to its functional benefits and association with gut health. ‘High fibre’ claims have ballooned throughout Europe, with products boasting their fibre credentials.

Social media has been in the grip of the ‘fibremaxxing’ trend, which has brought the ingredient to the attention of a more social media-savvy consumer, although this trend is predicted to decline.

Yet despite its benefits, there is an upper limit to the amount of fibre that people should consume.

What happens when consumers eat too much fibre?

Despite its many benefits, it is possible to eat too much fibre.

Overconsumption of fibre or eating lots of fibre too quickly can lead to digestive symptoms, explains specialist dietician Nichola Ludlam-Raine. This can include bloating, excess wind, abdominal discomfort and changes in bowel habits.

Some can experience diarrhoea, others constipation; it depends on how much fluid they consume.

Also read → Fibre surge driven by gut health and functional boom

At very high intakes, fibre can also reduce the absorption of key minerals such as iron, zinc, and calcium, explains Corrine Toyn, registered dietitian at marketing and nutrition consultancy Chickpea Marketing.

This is not a meaningful concern at normal dietary levels, she explains, but can become a problem if therapeutic-dose supplements are layered on top of a diet already high in fibre.

The bigger problem when it comes to fibre consumption, in Toyn’s view, is perception.

Too much fibre can cause digestive discomfort (Image: Getty/AleksanderGeorgiev.)

“Fibre is widely understood as a dietary component rather than a supplement, which leads many consumers to assume it carries no real ceiling,” she says. “At dietary levels, that’s largely true. But fibre supplementation at high doses warrants the same scrutiny as any other concentrated nutritional intervention.”

Fibre works best when increased gradually and accompanied by hydration, Ludlam-Raine stresses. “The gut microbiome and digestive system need time to adapt.”

How much fibre is too much?

The recommended daily intake for fibre in the UK is around 30g. This is a threshold that most don’t reach, stresses Ludlam-Raine. Underconsumption is, for most consumers, a bigger problem than overconsumption.

However, problems can occur when people consume levels of around 50-70g per day, says Toyn.

It can be a problem particularly when the shift from a low-fibre to a high-fibre diet of around 40-50g per day is abrupt, without giving the gut time to adjust, says Ludlam-Raine.

Individual fibre tolerance is also important. “Some people tolerate higher intakes very well, while others experience symptoms at much lower levels.”

Is risk different for different consumers?

In a word, yes. For people with certain illnesses or conditions, significant amounts of fibre can make them worse.

For those with irritable bowel syndrome (IBS), certain fibre-rich foods can worsen symptoms, explains Ludlam-Raine, although this does not necessarily mean that they should reduce overall fibre intake.

Fibre interacts differently for different types of IBS, according to Toyn. For those suffering from constipation, a lot of soluble fibre can actually help sufferers; for those suffering from diarrhoea or mixed symptoms, high quantities of fibre can make things worse.

While a high-fibre diet can reduce symptoms for those with inflammatory bowel disease (IBD), according to the UK’s National Health Service (NHS), insoluble fibre can pose a risk to those with the disease.

Also read → When is too much protein a problem?

Insoluble fibre can increase symptoms of diarrhoea, bloating, gas and pain. The NHS advises that those with inflammatory bowel disease should limit intake of insoluble fibre during IBD flares and relapses.

Fibre is important, but levels must be moderated

With fibre underconsumption remaining an issue, it is perhaps possible to overstate the risk that overconsumption poses.

Nevertheless, with the fibremaxxing trend pushing people to eat as much of the ingredient as possible, it is crucial for manufacturers and consumers to remember that moderation is important in all things.

“My concern is that people may become so focused on hitting ever-higher fibre targets that they lose sight of the bigger picture,” says Ludlam-Raine. “A healthy diet is about balance and variety, not chasing a single nutrient.”

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