Nutrition Expert Warns: Too Much Fiber Can Harm Your Health
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- Dr. Luciana B. Sutanto cautions that the growing fibermaxxing trend may lead to nutrient deficiencies and constipation if fiber intake exceeds daily recommendations without sufficient fluid intake.
- While fiber supports digestion and reduces chronic disease risk, overconsumption can disrupt nutrition balance. Dr. Luciana urges Indonesians to follow official dietary guidelines instead of diet fads.
- Health expert Dr. Luciana reminds the public that balance is crucial in nutrition. A healthy plate, she said, should include vegetables, fruits, proteins, and carbohydrates in proper proportions.
As the trend of consuming high-fiber diets, popularly known as fibermaxxing, gains momentum among health enthusiasts, clinical nutrition expert Dr. Luciana B. Sutanto, MS, SpGK(K), cautions that excessive fiber intake may trigger various health issues if not properly balanced with other nutrients and adequate hydration.
“Anything in excess can be harmful. Consuming too much fiber may reduce the intake of other important food groups such as carbohydrates and proteins,” Dr. Luciana said.
She explained that the daily fiber requirement for Indonesians ranges from 30 to 37 grams per day. Going beyond this amount, she said, could upset the body’s nutritional balance and lead to deficiencies in other essential nutrients.
Dr. Luciana also warned that consuming high amounts of fiber without enough fluid could cause digestive problems. “Excessive fiber intake, if not accompanied by adequate water consumption, can lead to constipation,” she added.
While fiber plays a critical role in maintaining good health, she emphasized that it should still be consumed according to the body’s needs. Dietary fiber, she explained, promotes healthy digestion, prevents constipation, helps control weight by prolonging satiety, and assists in regulating blood sugar levels.
In addition, fiber contributes to lowering levels of “bad” cholesterol, supports the growth of beneficial gut bacteria, and reduces the risk of chronic diseases such as heart disease, type 2 diabetes, and colorectal cancer.
Dr. Luciana advised the public not to blindly follow diet trends that lack scientific backing. Instead, she urged people to adhere to official dietary guidelines issued by recognized health institutions.
“It’s best to follow recommendations from reliable authorities. The general advice is that half of our plate should consist of vegetables and fruits, both of which are important sources of fiber,” she said.
According to her, maintaining a well-balanced diet remains the cornerstone of long-term health and overall well-being.
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