Consuming too much fibre too quickly can cause bloating, gas and abdominal discomfort, according to a report by The Telegraph.
How fibre overload affects digestion
Sudden increases in fibre intake overwhelm the gut’s ability to process it, leading to fermentation by gut bacteria that produces excess gas. This can distend the intestines and trigger pain or cramping, especially in people with sensitive digestive systems.
Common mistakes when increasing fibre
The Telegraph lists six frequent errors: skipping water intake, relying solely on supplements, eating high-fibre foods all at once, ignoring individual tolerance, choosing low-quality fibre sources, and not balancing soluble and insoluble fibre types.
Why gradual increases are recommended
Experts advise increasing fibre by no more than 5 grams per day to allow gut microbiota to adapt. Drinking adequate water — at least 1.5 to 2 litres daily — helps fibre move through the digestive tract and prevents constipation.
What are the signs of excessive fibre intake?
Bloating, gas, stomach cramps, diarrhoea or constipation can indicate too much fibre, especially if introduced rapidly without sufficient fluids.
How much fibre should adults consume daily?
UK guidelines recommend 30 grams of fibre per day for adults, but most people consume significantly less, making gradual increases both necessary and beneficial when done correctly.
