The internet is obsessed with fibre. But how much is too much?
words by lara daly
“For most people, fibre supplements aren’t necessary.”
Fibre is sexy now. I recently found this out after clicking on one ‘what I eat in a day’ video – an innocent stumble into the world of fibremaxxing that transformed my entire For You page faster than I could say psyllium husk.
I was pulled into a sea of (unaccredited) health influencers, each spouting advice for hitting your daily fibre goals. From drinking chia seed water and eating kiwifruit skins, to adding mashed beans into brownies, the people of TikTok are committed.
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Previously, the only times I heard people talking passionately about their fibre intake came from elderly couples in Metamucil commercials. Don’t get me wrong, I think it’s about time someone knocked protein off her pedestal. But why is fibre so hot all of a sudden?
“For a long time, nutrition conversations focused heavily on calories and protein, so it’s great to see fibre finally getting more attention online through trends like fibremaxxing,” says accredited dietitian and nutritionist, Rebecca Gawthorne.
While she sees the uptick in conversations around fibre as a positive, “like many social media trends, it can sometimes oversimplify things. The goal shouldn’t necessarily be to ‘max out’ fibre as much as possible, but rather to consistently include a variety of fibre-rich foods across the day.”
Based on the data she’s across, most Australian women aren’t eating enough fibre. “In fact, only about a quarter of Australian women meet the recommended daily fibre intake,” Rebecca tells me. Below, she explains the role fibre plays in our diets, exactly how much we should be eating, and the sorts of high-fibre foods she recommends.
Why is fibre so important?
“Fibre is the part of plant foods our body can’t digest and it’s incredibly important for our overall health,” Rebecca says. “It supports digestive health, helps nourish our gut microbiome, and plays a role in regulating our blood sugar and cholesterol levels.
Fibre also helps keep us fuller for longer, which can support appetite regulation. Diets high in fibre are also associated with a lower risk of chronic diseases like heart disease, type 2 diabetes and bowel cancer, so it’s a really important part of a balanced diet.”
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How much fibre should I be eating?
The recommended intake of fibre for women is 25 grams per day but the average Australian woman only eats around 20 grams per day, Rebecca tells me. “That might not sound like a big gap, but across a population it’s significant and can have implications for things like gut health and chronic disease risk over time.”
What are some good examples of high-fibre foods?
Like we saw with the protein craze, there are clearly different health benefits to eating a steak vs drinking a protein water. The same goes with fibre-rich foods.
“We’re already seeing more products marketed as ‘high fibre’, or with added fibres like inulin or resistant starch,” Rebecca says. “While these products can sometimes help people increase intake, they shouldn’t replace naturally fibre-rich foods.”
She stresses that some of the most affordable and nutritious foods are naturally high in fibre, so increasing it doesn’t need to rely on specialty products. “Whole foods like vegetables, beans, lentils, fruits, whole grains, nuts and seeds provide fibre along with many other nutrients and beneficial plant compounds that you don’t get from isolated fibres added to processed foods.”
What does eating 25 grams of fibre a day look like?
Rebecca says a simple way to reach at least 25 grams of fibre is to include a source of fibre from plant foods at every meal and snack.
“For example, for breakfast you could have wholegrain toast or oats with fruit, a salad with veggies and legumes at lunch and a dinner that includes whole grains, veggies and legumes in a meal. Snacks with fruit, nuts and seeds can also help boost your fibre intake.”
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What happens if you eat too much fibre?
For most people, eating higher amounts of fibre from whole foods isn’t usually a problem. However, issues can sometimes occur when people consume large amounts of foods with added fibres, such as inulin, or fibre supplements.
“Very high fibre intakes, generally above 70 grams of fibre per day, can cause digestive symptoms like bloating, gas or abdominal discomfort and reduce the absorption of certain nutrients like iron, zinc and calcium,” Rebecca explains.
“More commonly, symptoms occur when fibre intake [increases] too quickly or when large amounts of fibre are consumed in a single meal.”
Her tip? Increase fibre gradually and make sure you’re drinking enough water. “Fibre absorbs water as it moves through the digestive system, which helps add bulk to stool and supports regular bowel movements.”
She recommends treading carefully with foods that have large amounts of added fibres (such as inulin or chicory root) and very high-dose fibre supplements, as they can cause digestive symptoms like bloating or gas, particularly if you’re not used to eating much fibre.
For a deep dive on fibre, try this.
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