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 perhaps even some bacon and a red pepper sauce called Ajvar — have taken over TikTok, with countless users attempting to recreate their own versions of the southeast European feast.
Foodies are proudly boasting their board-based bounties on camera, nibbling on each food item to taste test the array of flavors together.
“It’s essentially just a plate of various ingredients and just eat them 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 cause the clean up was so easy,” praised another creator in the caption of a TikTok where she tried the meal for the first time.
“Balkans do breakfast best,” wrote someone else.
But the fad has faced some backlash. Some users have criticized the TikTok adaptation as inauthentic or slammed Americans for “just discovering vegetables” or “rediscover[ing] being healthy.” Meanwhile, some foodies have suffered the unexpected aftermath of the high fiber meal.
One TikTokker, who goes only by Robb, admitted that he couldn’t stop “going to the bathroom” all day after the hearty, vegetable-heavy meal.
“My body’s not designed to handle that amount of fiber all at once,” he exclaimed in a video update online.
The toilet trouble has some experts issuing a warning to eaters hoping to attempt the meal at home.
Jamie Maitland, a certified holistic nutritionist, author and the found of The Office Health, told Delish that there’s quite a bit of fiber in a traditional “Balkan breakfast,” which could spell trouble for your bowels.
“Sure, fiber can help you feel full and aid digestion, but it can also cause bloating or stomach discomfort, especially if you’re not used to it,” she said. “Jumping from low to high fiber overnight might be a bit rough on your stomach.”
Adults are advised to eat around anywhere from 25 to 34 grams of fiber depending on age, biological sex and other factors.
Amanda Sauceda, a registered dietician, issued a similar caution, while telling Betches that the trend can be a great alternative for those who aren’t breakfast food fans.
“A Balkan breakfast is simple but flavorful and a great alternative to sweet foods that may taste good but aren’t filling,” she said.
While Maitland warned that too much fiber can negatively affect the absorption of nutrients in the body, Sauceda, on the other hand, praised the trend for encouraging people to start their day with fiber, explaining that it leads to “better gut health and more sustained energy.”
“Plus it emphasizes using what veggies you have on hand,” Sauceda said. “You can also use farmer’s cheese to go with your veggies and that can be a source of live and active cultures which helps your gut microbiome.”
Maitland, however, urged people to find a “sweet spot” with fiber intake that doesn’t hinge on the next viral trend, which she doesn’t even recommend for the optimal diet.
“Overall, I wouldn’t recommend this as a nutrient-dense breakfast option to any of my clients. Starting your day with highly processed bread can spike your insulin, which isn’t great for your pancreas,” she continued.
“Raw peppers and cucumbers contain lectins that can cause micro-tears in the gut lining, so it’s best to peel and deseed them. As for cured meats, they’re often loaded with sugar, so unless you’re using homemade cured meats with no added sugar, I’d steer clear of that lower-quality meat.”
