A high-fiber diet is rapidly gaining popularity on TikTok and other social media. Users boast about large portions of vegetables, fruits, nuts and legumes, promising reduced bloating, improved digestion and easy weight loss. But doctors warn that excess and sudden changes in diet can have the opposite effect.
Fiber is a really important component of nutrition. It comes in two types: soluble (slows down digestion and helps absorb nutrients) and insoluble (stimulates bowel movements and helps stabilize sugar levels and weight). But, as with any healthy product, dosage and gradualness are important.
Experts emphasize that a sharp increase in fiber can cause bloating, gas, and even constipation. This is because dietary fiber "attracts" water and expands the intestines. If a person is not used to such a diet, the body needs time to adapt.
Nutritionists advise introducing fiber gradually: replace a regular meal with one that is richer in fiber, add some berries or whole grain bread to your breakfast, and drink more water. Sufficient fluid intake is critical—without it, even healthy fiber can cause discomfort.
Despite the risks, regular and moderate fiber intake has many benefits: it reduces the risk of cardiovascular disease, type 2 diabetes, colon cancer, and high cholesterol. It also helps normalize weight and supports intestinal microflora.
So fiber is not a magic bullet, but rather part of a healthy lifestyle. And if you approach it wisely, you can get all the benefits without the unpleasant consequences.
