Can You Really Eat Too Much Fibre? Here's What the Experts Say

The Fibre Craze Taking Over Health Culture

Move over, protein. Fibre has officially claimed the spotlight among health-conscious social media users, with the so-called "fibremaxxing" trend encouraging people to consume as much roughage as humanly possible. But before you start piling your plate high with beans and bran, it's worth asking: is there such a thing as too much of a good thing?

According to Dr. Emily Leeming, a dietitian at King's College London and author of the upcoming book Fibre Power, the theoretical ceiling is surprisingly high. Our ancient ancestors are believed to have consumed as much as 100g of fibre per day. However, that figure is well beyond what the average modern digestive system can comfortably handle.

How Much Fibre Are We Actually Eating?

Fibre is naturally present in a wide range of foods, including nuts, seeds, leafy vegetables, and legumes, and is also available in supplement form. Despite its well-documented health benefits, most people fall dramatically short of recommended levels.

The average adult in the UK consumes around 16g of fibre daily — barely more than the recommended amount for children aged two to five. A mere 4% of adults reach the NHS-recommended target of 30g per day, a figure that Leeming says could make a meaningful difference to overall health.

"Fibre supports healthy digestion, lowers the risk of bowel cancer and heart disease, reduces levels of LDL or 'bad' cholesterol, helps regulate blood sugar, and promotes a lasting sense of fullness," she explains.

The Real Benefits Start at 30g — But Don't Stop There

While the bulk of scientific research has focused on the 30g daily benchmark, emerging evidence suggests that the benefits of fibre may extend well beyond that threshold. Leeming notes that there appears to be a continuing, roughly linear relationship between fibre intake and positive health outcomes at higher consumption levels.

That said, you don't need to dramatically overhaul your diet to start seeing results. Small, consistent increases can deliver significant rewards:

• An extra 7g per day is associated with a reduced risk of heart disease, type 2 diabetes, and bowel cancer.
• Just 5g more daily has been linked to a 5% lower risk of developing depression.

These are modest changes — roughly equivalent to adding a serving of lentils or a handful of nuts to your daily meals.

How to Increase Your Fibre Intake Safely

If you're considering bumping up your fibre consumption, the key word is gradual. Dramatically increasing roughage overnight can leave your gut feeling bloated, gassy, and uncomfortable.

"Fibre acts like a sponge," Leeming explains. "Without adequate fluid intake, it can make the digestive process dry and uncomfortable." Staying well-hydrated is therefore essential when increasing dietary fibre.

Perhaps most importantly, tune in to how your body responds. There is no universal ideal intake that suits everyone, and healthy eating should never feel like a punishment.

"Healthy eating has to be enjoyable, practical, and make you feel good," says Leeming — a reminder that nutrition is as much about sustainability as it is about hitting numerical targets.

The Bottom Line

Fibre is undeniably important, and the vast majority of people would benefit from eating more of it. While the upper limit is theoretically very high, the practical goal for most adults is simply reaching — and maintaining — that 30g daily target. Start small, stay hydrated, and let your body guide the pace.