How much fibre should you ideally have in a day?

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Consuming an excessive amount of fibre can trigger a series of uncomfortable reactions within your body

Fiber is a dietary hero, but can too much cause discomfort?

Fibre is a dietary superstar, lauded for its role in digestive health, blood sugar control, and even cancer prevention. However, as with most things in life, moderation is key.

G Sushma, Clinical Dietician at CARE Hospitals, Banjara Hills, Hyderabad, explained what happens when you overdo your fibre intake.

The discomfort zone

“Consuming excessive fibre can trigger a series of uncomfortable reactions within your body,” said Sushma. When you overload your system with fibre, it struggles to keep up with processing all that bulk. This can lead to a trio of unpleasant digestive issues: bloating, gas, and diarrhoea. Essentially, you’re giving your digestive system more work than it can handle, leading to disruptions in your normal bowel movements.

 “While fibre is undoubtedly beneficial for health, consuming excessive amounts can have negative consequences,” cautions Sushma. Overdoing it can lead to bloating, gas, and diarrhoea. These issues arise because fibre bulks up stool, and when there’s too much, it can strain your digestive system.

 Overdoing it can lead to bloating, gas, and diarrhoea. (Source: Getty Images/Thinkstock)

How much fibre should you eat?

The ideal amount of fibre varies depending on factors like age, gender, and calorie intake. However, Sushma recommended a general guideline of 25-30 grams of fibre per day for adults. This amount provides health benefits without overwhelming your digestive system. Remember, exceeding this recommendation can lead to unwanted side effects.

While excessive fibre can cause discomfort, getting it right offers a wealth of health benefits. Here are some key reasons to include fibre in your diet:

Digestive Champion: Fibre is essential for a healthy digestive system. It regulates bowel movements, preventing constipation and promoting regularity.

Blood Sugar Guardian: Fibre helps manage blood sugar levels by slowing down the absorption of sugar into the bloodstream, preventing those unwanted spikes and crashes.

Cholesterol Fighter: A high-fibre diet can lower LDL (“bad”) cholesterol levels, reducing the risk of heart disease.

Cancer Risk Reduction: Studies suggest a link between a high-fibre diet and a decreased risk of certain cancers, particularly colorectal cancer.

Feeling Full, Staying Satisfied: Fibre contributes to a feeling of fullness and satiety, helping you curb unhealthy calorie intake and manage weight.

Sushma emphasised the importance of hydration alongside a high-fibre diet. “Insufficient fluid intake can exacerbate these symptoms and potentially lead to bowel obstruction in severe cases.” To support optimal digestion and well-being, ensure you drink plenty of fluids when increasing your fibre intake.

By understanding the benefits and potential downsides of fibre, you can find your personal sweet spot and reap the rewards of a balanced, fibre-rich diet.