🥦 What Happens When You Eat Too Much Fibre? (And How to Avoid It)

Fibre is often hailed as a hero for digestive health — and rightly so. It helps regulate bowel movements, lowers cholesterol, balances blood sugar, and supports weight management. But as with anything in nutrition, too much of a good thing can become a problem.

If you’ve recently increased your fibre intake and noticed discomfort like bloating or changes in bowel habits, you’re not alone. Let’s break down what happens when you overdo fibre, why it matters, and how to keep things balanced.

🌾 What Is Fibre and Why Do We Need It?

Dietary fibre is a type of carbohydrate found in plant foods that our body can’t fully digest. It comes in two types:

• Soluble Fibre – dissolves in water, forming a gel-like substance. Helps lower cholesterol and glucose levels (found in oats, apples, beans).
• Insoluble Fibre – adds bulk to the stool and supports regular bowel movements (found in whole grains, vegetables, bran).

The recommended daily intake of fibre is around 25–30 grams for adults. But some people, especially those on high-fibre diets, can easily exceed 40–45 grams per day — and that’s where problems can begin.

⚠️ What Happens When You Eat Too Much Fibre?

Here are some common (and uncomfortable) side effects of excessive fibre intake:

1. Bloating and Gas

Too much fibre, especially when added suddenly, can cause fermentation in the gut — leading to excessive gas and uncomfortable bloating.

2. Constipation or Diarrhoea

Ironically, while fibre usually helps with constipation, eating too much without enough water can harden your stool and slow down digestion. On the flip side, some types of fibre can have a laxative effect, leading to diarrhoea.

3. Abdominal Cramps

Your gut may react strongly to the increased volume and fermentation of undigested fibre, resulting in cramps or general discomfort.

4. Nutrient Malabsorption

Excessive fibre can bind to important minerals like calcium, iron, zinc, and magnesium, reducing your body’s ability to absorb them efficiently — potentially leading to deficiencies over time.

5. Worsening of Digestive Conditions

People with sensitive digestive systems (like those with Irritable Bowel Syndrome (IBS), Crohn’s disease, or other inflammatory gut conditions) may experience flare-ups or worsening symptoms due to excess fibre intake.

💡 How to Avoid Fibre Overload

Here’s how to make fibre your friend — not your foe:

✅ Introduce fibre gradually
If you’re shifting to a plant-based or high-fibre diet, increase your intake slowly to give your digestive system time to adjust.

✅ Stay hydrated
Fibre needs water to move smoothly through your digestive tract. Drink at least 8 glasses of water a day — more if you’re upping your fibre intake.

✅ Balance fibre types
Include both soluble and insoluble fibre. Overloading on just one type (especially insoluble) may cause imbalance.

✅ Listen to your gut
Pay attention to how your body reacts. If you’re experiencing persistent digestive issues, it might be time to reassess your fibre sources and quantity.

✅ Consult a professional
If you have a chronic digestive issue, it’s best to talk to a nutritionist or doctor before making drastic dietary changes.

🧠 Final Thoughts

Fibre is essential — but moderation and balance are key. Your gut health thrives not on extremes, but on consistency, variety, and hydration. Eating more fibre isn’t always better, especially after 40 or when dealing with digestive conditions.

Take it slow, drink plenty of fluids, and give your body what it truly needs — not just what trends suggest.