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Viral “Balkan Breakfast” is not recommended by experts

Maybe don't rush to get on board.

The so-called Balkan breakfast — charcuterie-style spreads consisting of feta cheese, raw vegetables, tomatoes, bread and maybe even some bacon and a red pepper sauce called ajvar — has taken over TikTok, and countless users are trying to recreate their own versions of the Southeast European one Firmly.

Foodies proudly brag about their table rewards in front of the camera and nibble on each food item to test the variety of flavors together.

Experts online praise the breakfast offering as a health-conscious meal for a good start to the day. TikTok/Pamela Jean

“It's essentially just a plate of different ingredients that you just eat all together,” a food content creator named Soogia explained in her video.

“What a great way to eat,” she added.

“I would 100% eat this again, but only because cleanup was so easy,” praised another YouTuber in the caption of a TikTok in which she tried the food for the first time.

“The Balkans have the best breakfast,” wrote another.

But the fad has received some backlash. Some users criticized the TikTok adaptation as inauthentic or accused Americans of “just discovering” or “rediscovering” vegetables[ing] be healthy.” Meanwhile, some foodies have suffered the unexpected consequences of the fiber-rich meal.

A TikToker who only goes by Robb admitted he couldn't stop “going to the bathroom” all day after the hearty, vegetable-heavy meal.

“My body is not designed to process this amount of fiber at once,” he explained in an online video update.

Because of the toilet woes, some experts are warning eaters who want to try the meal at home.

The meal seen on TikTok is high in fiber, which can cause stomach upset if you're not used to eating so much of it. TikTok/Dayi

Jamie Maitland, a certified holistic nutritionist, author and founder of The Office Health, told Delish that a traditional “Balkan breakfast” is quite high in fiber, which could lead to gut problems.

“Of course, fiber can promote satiety and aid digestion, but it can also cause bloating or stomach upset, especially if you're not used to it,” she said. “Going from low to high fiber overnight can be a little tough on the stomach.”

Adults are recommended to consume about 25 to 34 grams of fiber, depending on age, biological sex and other factors.

The trending TikTok menu has been endorsed by online users who share their taste tests with audiences. TikTok/Gafoura

Amanda Sauceda, a registered dietitian, offered a similar warning, telling Betches that the trend could be a great alternative for those who aren't fans of breakfast foods.

“A Balkan breakfast is simple but tasty and a great alternative to sweet foods that taste good but aren’t filling,” she said.

While Maitland warned that too much fiber can negatively impact the body's absorption of nutrients, Sauceda, on the other hand, praised the trend of encouraging people to start their day with fiber, explaining that it leads to “better and more sustainable gut health.” lead energy.”

The spread usually consists of vegetables, bread, cheese and meat. Robyn George / The News-Press / USA TODAY NETWORK

“There’s also an emphasis on using whatever vegetables you have on hand,” Sauceda said. “You can also use farmer’s cheese with your vegetables, which can be a source of live and active cultures that help your gut microbiome.”

However, Maitland urged people to find a “sweet spot” in fiber intake that doesn't depend on the next viral trend, which she doesn't even recommend for optimal nutrition.

“All in all, I would not recommend this as a nutritious breakfast option to any of my clients. “Starting the day with highly processed bread can spike your insulin levels, which is not good for your pancreas,” she continued.

“Raw peppers and cucumbers contain lectins, which can cause microtears in the intestinal lining, so it's best to peel and de-seed them. Sausages often contain a lot of sugar. So unless you use homemade sausages without added sugar, I would stay away from low-quality meat.”

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