“So, here we are at my favourite café,” I said excitedly, scanning the familiar menu. “You have to try their garlic bread and peri…” Before I could finish, my friend cut in, eyes locked on the menu. “I’ll have romaine lettuce with croutons and parmesan cheese.” 

I sighed, my expression betraying my thoughts-Ughh, not again. 

Don’t get me wrong, I have nothing against salads. They’re fresh, healthy, and packed with fiber. But my friend? She eats salad everywhere and all the time. It’s like a never-ending leafy obsession. We’ve all heard our elders say it time and again, excess of anything is always bad. 

And that got me thinking, can too much of a good thing, even a fiber-rich, nutrient-packed salad, actually be bad for you? 

Is there a limit to eating fiber? 

Salads come in a variety of types, offering a delicious and nutritious mix of ingredients. They can feature leafy greens, crunchy sprouts, sweet fruits, juicy corn, and even protein-rich options like eggs and fish, seasoned with herbs, vinegar and oils. The possibilities are endless, but what are we concerned about is the FIBER CONTENT. 

While ancestral humans might have consumed 100 grams of dietary fiber daily, the Scientific Advisory Committee on Nutrition states that 25–30 grams of daily fiber intake is adequate for our present lifestyle. That means there’s no need to go crazy about salads. A study by British Journal of Nutrition suggests that excessive fiber hinders intestinal absorption. Although the exact mechanism is unclear, it may act as a physical barrier, preventing digestive enzymes from breaking down food efficiently. Additionally, fiber speeds up digestion, reducing the time available for absorption. 

Which foods are high in fiber, and why does it matter? 

Speaking of fiber, a few days ago, my professor brought up prebiotics and probiotics in class. She asked, “What do you think has the most fiber in your daily diet?” And if you think that wheat and rice, the staple foods of us Indians, contain a substantial amount of fiber, then, my friend, you might be overestimating them.

Fiber-rich foods majorly include fruits, vegetables, whole grains, legumes, nuts, and seeds. But why is fiber so important? It supports digestion, keeps you full for longer, regulates blood sugar, and promotes overall gut health. In short, it’s a key player in a balanced diet! 

What is salad exactly doing in your gut? 

Coming to scientific explanation, fiber serves as food for the good bacteria in your gut. These good bacteria release short chain fatty acids. When it comes to gut health, short-chain fatty acids play a key role in supporting the immune system and protecting the gut lining. They do this by boosting mucus production and promoting antimicrobial peptides. However, a low-fiber diet can reduce the diversity of gut bacteria, leading to lower short-chain fatty acid production. At the same time, it encourages the growth of bacteria that break down mucus, which can weaken the gut lining. This may increase inflammation and make the gut more vulnerable to harmful microbes or inflammatory and cancer-causing compounds, potentially raising the risk of colorectal cancer. Mind you, your gut health and gut feeling are like best friends, if you feed one junk, the other starts making bad decisions! 

Role of salads in weight loss? 

Whenever I ask people for weight loss tips, one suggestion always tops the list, “eat more salads!” It’s no surprise that salads are hailed as a go-to for a healthier lifestyle. Fresh, colourful, and packed with nutrients, they’re often seen as the ultimate health food. And with so many creative and delicious salad recipes available today, eating healthy has never been more exciting. But how eating something can help in losing weight? After all, weight loss has always been linked to eating less, not more, right? 

According to a study published in Journal of the American Dietetic Association, obese men and women consume significantly less dietary fiber compared to those who are lean. 

Heaton suggested that fiber helps reduce calorie intake which in turn can help in weight loss. This can happen in three key ways: 

1. It takes up space in the diet, leaving less room for high-calorie foods. 

2. It requires more chewing, which slows down eating and increases the feeling of fullness by stimulating saliva and digestive juices, causing the stomach to expand. 

3. It reduces the small intestine’s ability to absorb nutrients efficiently. 

Since people tend to eat a consistent weight of food, replacing high-energy foods with fiber-rich options can aid weight management. 

What’s the takeaway? Make salads a part of your meal not your only meal.

Balanced diet is the key to health. Regular workouts have no less role to play. Salads are great, but remember, you’re not a goat! Too much fiber can turn your tummy into a protest zone. Keep it balanced, or your digestive system might file a complaint!” 

Written by: Tanvi Mongia
Edited by: Dr.Reshma Patil and Ummehaani Zahir