{"id":2885,"date":"2026-03-11T12:46:19","date_gmt":"2026-03-11T13:46:19","guid":{"rendered":"http:\/\/naturallywoodcreations.com\/?p=2885"},"modified":"2026-03-11T15:30:16","modified_gmt":"2026-03-11T15:30:16","slug":"5-warning-signs-youre-eating-too-much-fibre-according-to-a-doctor","status":"publish","type":"post","link":"http:\/\/naturallywoodcreations.com\/index.php\/2026\/03\/11\/5-warning-signs-youre-eating-too-much-fibre-according-to-a-doctor\/","title":{"rendered":"5 warning signs you\u2019re eating too much fibre, according to a doctor"},"content":{"rendered":"
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Are you eating too much fibre? (Picture: Getty Images)<\/figcaption><\/figure>\n

Fibre \u2014 or roughage as many of us know it \u2014 is a type of carbohydrate found in plant-based foods. <\/a><\/p>\n

Despite the human body’s inability to actually digest<\/em> fibre, it’s very important that we ingest<\/em> it as it provides many health<\/a> benefits. This includes everything from improved digestion<\/a> to heart health and weight management.<\/p>\n

So, how much fibre is a healthy dose, and are there any implications if we consume beyond the recommended amount?<\/p>\n

To find out, Metro<\/strong> consulted Dr Barbara Kubicka<\/a>, doctor and ex-NHS GP, to give us the low-down on what actually happens to the body when we eat too much fibre. Heads up, some of them are not<\/em> pretty.<\/p>\n

How much fibre should adults be eating per day?<\/h2>\n

‘In general, adults in the UK should aim for around 30 grams of fibre a day,’ says Dr Kubicka. Ideally, this should be from a mix of vegetables, fruit, whole grains, beans, nuts and seeds. <\/p>\n

The key is building up your intake gradually and making sure you\u2019re drinking enough water. <\/p>\n

Dr Kubicka says: ‘When fibre intake jumps up too quickly, that\u2019s usually when people start to experience these kinds of digestive symptoms.’<\/p>\n

Why is fibre important for our diets?<\/h2>\n
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Fibre is needed to maintain gut health (Picture: Getty Images)<\/figcaption><\/figure>\n

‘Fibre is incredibly important for digestive health, and most of us in the UK don\u2019t actually get enough of it,’ explains Dr Kubicka. <\/p>\n

‘It supports the gut microbiome, helps regulate blood sugar<\/a> and keeps the digestive system moving properly.’ <\/p>\n

But as with most things in nutrition, it\u2019s possible to have too much of a good thing, particularly if someone suddenly increases their fibre intake quite quickly. <\/p>\n

‘When that happens, the gut can struggle to adapt, and it\u2019s common to see a few digestive symptoms appear,’ the doctor adds. Here, Dr Kubicka talks us through the five most common issues.<\/p>\n

Bloating<\/h2>\n

According to Dr Kubicka, one of the first things people tend to notice when they consume too much fibre is bloating<\/a>. <\/p>\n

She explains: ‘If you suddenly increase fibre, particularly from whole grains, beans or supplements, the bacteria in the gut have a lot more to ferment.’ <\/p>\n

That process then produces gas, which can leave people feeling uncomfortably full or swollen after meals.<\/p>\n

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Consuming too much fibre could lead to toilet problems (Picture: Getty Images)<\/figcaption><\/figure>\n

Passing wind<\/h2>\n

Alongside bloating, people often notice they\u2019re passing more wind than usual.<\/p>\n

While a little increase is completely normal when you improve your diet, if it becomes excessive, it\u2019s usually a sign your digestive system<\/a> is trying to catch up with the sudden change.<\/p>\n

Stomach cramps<\/h2>\n

Dr Kubicka explains that some people may also experience stomach cramps<\/a> or general digestive discomfort. <\/p>\n

‘Insoluble fibre, which you find in foods like bran or certain whole grains, can stimulate the bowel quite strongly,’ she notes. <\/p>\n

Therefore, if the body isn\u2019t used to it, that extra stimulation can sometimes lead to cramping.<\/p>\n

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Cramps can be common (Picture: Getty Images)<\/figcaption><\/figure>\n

Constipation<\/h2>\n

‘Too much fibre can also have the opposite effect,’ the doctor adds. Meaning constipation<\/a>.<\/p>\n

Fibre adds bulk to stools and absorbs water, so if someone increases fibre without drinking enough fluid alongside it, it can actually make stools harder and more difficult to pass.<\/p>\n

Looser stools<\/h2>\n

OK, there’s lots of bathroom talk here, but Dr Kubicka needs you to know the facts.<\/p>\n

While some will experience the above, from cramping to constipation, for others digestion can go the other way and become a little too fast.<\/p>\n

The doctor explains that a very high fibre intake can speed things up in the gut, which may lead to looser stools or more frequent trips to the bathroom. <\/p>\n

Finally, the effects of too much fibre could be something as simple as the digestive system becoming very noisy. <\/p>\n

‘If someone notices their stomach constantly rumbling or gurgling, it can be a sign that a lot of fibre is fermenting in the gut and producing gas.’<\/p>\n

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Lentils, black beans, chickpeas, pinto beans, and kidney beans are all excellent sources of fibre (Picture: Getty Images)<\/figcaption><\/figure>\n

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