Fibre has recently emerged as the trending macronutrient among health influencers on TikTok, with “fibremaxxers” encouraging their followers to load their diets with as much fiber as possible. But is there really no limit to how much fiber one can eat?
“In theory,” explains Dr. Emily Leeming, a dietitian at King’s College London and author of *Fibre Power* (set to be released in May), “our ancestors might have consumed around 100 grams of fiber daily. However, that’s significantly more than what most modern digestive systems can handle comfortably.”
Fibre is abundant in foods like nuts, seeds, leafy greens, and beans; it can also be taken as a supplement. The typical diet in the UK includes only about 16 grams of fiber daily—just above the recommended intake for young children—and a mere 4% of adults meet the target of 30 grams. Dr. Leeming emphasizes that achieving this target can offer considerable health benefits: “Fibre aids digestion, reduces the risk of bowel cancer and heart disease, lowers bad cholesterol levels, helps with blood sugar control, and promotes a feeling of fullness.”
While 30 grams represents the most extensively studied intake, emerging evidence indicates that benefits may persist with higher consumption. “There’s a linear, estimated relationship that continues to grow with increasing amounts,” says Leeming.
Nonetheless, Dr. Leeming cautions against jumping from 16 to 50 grams abruptly. “Fibre is potent; your digestive system requires time to adjust. An excessive intake can lead to discomfort and bloating.” Regularly consuming more than 50 grams may also make it difficult to maintain a balanced diet without becoming overly restrictive.
“There’s no need to overdo it to reap the benefits,” she insists. Research indicates that an additional 7 grams per day can lower the risk of heart disease, type 2 diabetes, and bowel cancer. Even just 5 extra grams can correlate with a 5% reduction in depression risk.
If you’re aiming to boost your fiber intake, do so gradually and ensure you’re drinking plenty of fluids. “Fibre absorbs water,” Dr. Leeming mentions. “Inadequate hydration can lead to discomfort.” Ultimately, it’s crucial to listen to your body: “Healthy eating should be enjoyable, practical, and beneficial to your overall well-being.”
