Fibre supplements can backfire: The mistake that may cause bloating, gas and diarrhoea

Fibre is essential for good digestive health, aiding in preventing constipation and promoting gut health. However, relying on fibre supplements instead of a natural, fibre-rich diet can lead to unintended consequences. Deepalakshmi, a registered dietitian at Shree Balaji Medical Centre in Chennai, warns that consuming too much fibre can result in bloating, gas, and diarrhoea.

Overloading the digestive system with excessive fibre causes the body to struggle, disrupting normal bowel movements. Staying hydrated with at least 8 to 10 glasses of water daily when taking fibre supplements is crucial. There are two main types of fibre: soluble and insoluble. Soluble fibre, found in psyllium husk and beta-glucan, is gentle on the stomach and helps lower cholesterol and blood sugar levels.

Insoluble fibre, present in wheat bran and corn fibre, adds bulk to waste and prevents constipation. While insoluble fibre is beneficial, it may cause irritation in individuals with sensitive guts or irritable bowel syndrome. Certain fibre supplements, like methylcellulose and acacia fibre, are marketed as gentle options, but they should be introduced gradually, starting with small doses of 2 to 3 grams per day.

The ideal daily fibre intake is 25-30 grams for adults, but individual needs vary based on age, gender, and calorie intake. It's also important to note that fibre supplements can interfere with the absorption of certain medications, so they should be taken at least two hours away from any drugs, including diabetes, thyroid, cholesterol, and antidepressant medications.

Instead of solely relying on fibre supplements, incorporating natural fibre-rich foods like oats, fruits, vegetables, beans, and nuts can provide essential nutrients while supporting digestive health.