Dangerous fashion: what are the dangers of excessive doses of fibre?

But experts warn: excessive enthusiasm for this element of the diet not only does not guarantee health, but can lead to a number of unpleasant and sometimes dangerous consequences. This is reported by The Conversation.

Why does the body need fibre?

That's right: fibre is vital for digestion and overall health. Nutritionists advise adults in the UK to consume at least 30 grams of fibre every day, and even less for children and teenagers. However, the majority of Britons are not getting enough. The main reason is the mass consumption of ultra-processed foods (UPF), which account for more than 54% of daily calories in adults, and about 66% in teenagers.

These foods are usually poor in fibre and micronutrients, but high in sugar, salt and unhealthy fats. When UPFs dominate the table, natural products - whole grains, vegetables, fruits - are pushed to the background. Research shows: the higher the consumption of ultra-processed foods, the lower the levels of fibre and other important nutrients in the diet.

Fibre is essential for proper bowel function, helps keep stools regular, and reduces the risk of inflammatory GI diseases and even some cancers. It also regulates blood sugar levels, reduces bad cholesterol and promotes weight management by providing a feeling of satiety.

Why is "more" not better?

In an attempt to "maximise health", some supporters of fibermaxing take their daily dose of fibre to 50-100 grams, which is several times higher than recommended guidelines. But the dramatic increase in fibre intake, especially without sufficient fluids, leads to abdominal bloating, cramps, constipation and excessive gas. Sometimes these side effects can occur even with moderate excesses, especially if dietary changes are made too quickly.

Another danger is the displacement of other important nutritional elements. If sources of protein, complex carbohydrates or fats are excluded from the diet for the sake of fibre, this can lead to a deficiency of vital substances. Furthermore, too much fibre can reduce the absorption of iron and other micronutrients, affecting metabolism and overall health.

As yet, there are no serious long-term studies proving the safety and benefits of regular excess fibre for humans. The craze for fibre supplements and powders can lead to an even greater imbalance than gradually increasing natural sources - whole grains, legumes, vegetables, fruits, nuts and seeds.

How to properly increase your fibre intake

Experts stress that it is indeed beneficial to add more fibre to your diet - but you should do it wisely and gradually. It is best to get it from natural products: change white bread to wholemeal bread, do not peel fruit, eat legumes regularly, add nuts and seeds to snacks.

Instead of extreme diets and new-fangled supplements, it's enough to make small changes: increase the proportion of fruit and vegetables in each meal a little at a time, make sure your diet is varied and don't forget about other important nutrients.

Fibre does play an important role in preventing type 2 diabetes, heart disease and obesity, as well as reducing the risk of some cancers. But an excess of it is no healthier than a deficiency. The recommendations of nutritionists and doctors remain unchanged: not to succumb to fashionable Internet trends, not to replace a full diet with powders and supplements, but to strive for a balanced diet with an emphasis on whole natural products.

As The Conversation emphasises, the pursuit of health shouldn't turn into obsession and overindulgence. Good nutrition is about balance, not chasing records.