Fibre has replaced protein as TikTok health influencers’ macronutrient du jour, with “fibremaxxers” urging followers to pack as much roughage into their diets as possible. But is the sky really the limit?
“In theory,” says Dr Emily Leeming, a dietitian at King’s College London and the author of Fibre Power (out in May): our ancestors may have eaten up to 100g of fibre a day, but that’s far beyond what most modern guts can tolerate.
Fibre is found in nuts, seeds, leafy greens and beans, and can be taken as a supplement. The average Briton eats about 16g a day – little more than the recommended amount for two- to five-year-olds – and only 4% hit the 30g adult target. Leeming says reaching that level could have significant benefits: “Fibre supports digestion, lowers the risk of bowel cancer and heart disease, reduces low-density lipoprotein (or ‘bad’) cholesterol, helps control blood sugar, and promotes fullness.”
While 30g is the most studied intake, evidence suggests that benefits may continue beyond that. “There’s a linear, estimated relationship that continues to higher amounts,” says Leeming.
double quotation markFibre is powerful and your gut needs time to adapt. Increasing too quickly can cause bloating and discomfort
Still, she wouldn’t advise jumping from 16g to 50g. Fibre is powerful and your gut needs time to adapt. Increasing too quickly can cause bloating and discomfort. Regularly consuming more than 50g can also be difficult without becoming restrictive or obsessive.
“We don’t need to go above and beyond to see benefits,” she says. An extra 7g a day is linked to lower risk of heart disease, type 2 diabetes and bowel cancer. Just 5g more is linked with a 5% lower risk of depression.
If you want to increase your intake, do it gradually and drink plenty of fluids. “Fibre acts like a sponge,” she says. “Without enough liquid, it can make things dry and uncomfortable.” Above all, listen to your body: “Healthy eating has to be enjoyable, practical and make you feel good.”
