Dietary fibre benefits and the risks of excessive intake

Dietary fibre is increasingly recognized as a functional nutrient that supports blood sugar stability, immune response, and microbiota health. While essential, experts warn against the “fibremaxxing” trend, where individuals consume excessive amounts—up to 50 grams daily—far exceeding the 25–30 gram threshold recommended by the EFSA.

To improve intake safely, health guidelines suggest gradual increases and maintaining adequate hydration. Effective methods include swapping refined grains for whole grains, incorporating legumes like lentils and chickpeas, eating a variety of fruits and vegetables, and snacking on nuts or seeds. The World Health Organization recommends at least 25g of naturally occurring fibre and 400g of fruits and vegetables daily for adults.