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Fiber is non-nutritive – it doesn't provide any nutrients such as vitamins or minerals. Nonetheless, it’s an essential component of a healthy diet anda healthy gut. TheAmerican Heart Association recommends a dietary fiber intake of 25 to 30 grams daily. However, adults in the United States average about 15 grams a day – which is about half the recommended amount.
Wondering what 25 grams of fiber looks like on a plate? It’s something like a cup of cooked beans, two to three servings of fruit, ½ cup of kale or spinach, and one tablespoon of flaxseeds.
Now, there’s a growing awareness of the need for adequate fiber in the diet. And many people are trying to increase their fiber intake.But can you overdo it?
Surely, more people are at risk of low fiber intake rather than high fiber intake. But there’s a common issue of adding too much fiber too fast. In such cases, even the recommended amounts can cause gas, bloating, diarrhea, and abdominal cramps as the digestive system needs time to adjust.
A good strategy is gradually increasing your fiber intake and drinking more water.
Common symptoms of too much fiber in the diet or increasing fiber intake too quickly can result in one or more of the following symptoms.
Gas is a common symptom for people who eat high-fiber foods like legumes or meals that contain many vegetables. Gas develops due to fermentation, which happens when gut bacteria digest fiber.
Fiber is filling and helps you to feel full so you stop eating sooner. That is why a high-fiber diet can help maintain a healthy weight. However, if you ingest too much fiber, you may feel uncomfortably full.
Some people can't handle an excess of fiber and experience abdominal pain or cramping when they eat too much fiber. Abdominal pain often goes hand in hand with bloating, diarrhea, or constipation.
Strange as it may seem, fiber usually helps with constipation but it can also cause it. This can happen when someone consumes a lot of fiber but not enough water. The dry material ends up making stool hard and difficult to pass.
That said, constipation shouldn’t ever be taken lightly especially if it happens too much. Extreme cases can result in intestinal obstruction.
Read Also:What’s Constipation and How to Get Rid of It!
Soluble fiber dissolves in water to form a gel-like substance that can bind to other substances in the gut and slow down digestion and movement of digested matter through the system. Too much soluble fiber, however, can cause loose stools.
Both insoluble and soluble fiber absorb water from the digestive tract. So, eating a lot of fiber but not drinking enough fluids can result in dehydration. Dehydration can be serious, so it's essential to drink enough water when following a high-fiber diet.
Some people experience nausea alongside flatulence when they ingest too much fiber. Nausea doesn't last long, though. As soon as the other symptoms improve, the nausea also abates.
The following individuals may be at risk of ingesting too much fiber.
People who increase their fiber intake after many years of a low-fiber diet may develop some unpleasant symptoms while their bodies adjust to the change. For instance, people who didn't eat legumes before may experience bloating and gas.
Many people don't eat enough fruits and vegetables, so they worry that their diet lacks sufficient fiber. Instead of eating more fruits and vegetables, some people turn to fiber supplements. But one should follow the manufacturer's instructions accurately and not be tempted to overdo it and take too many fiber supplements.
Individuals whose diets lack the recommended daily mineral intake may experience symptoms of mineral deficiencies sooner when on high fiber intake. It’s because fiber can bind to certain minerals. Such minerals may get excreted with stool and not remain available to the body. However, somestudieshave not found that fiber causes mineral deficiencies, so research results are mixed.
While it is recommended that your diet contain enough fiber, you should also avoid overdoing it. Here are some tips to ensure your fiber intake is balanced:
If you're introducing more fiber to your diet, do it gradually. A sudden change from a low to a high fiber intake can lead to uncomfortable symptoms like gas, nausea, and cramping. Add high-fiber foods one by one to give your digestive system time to adapt. Try increasing by no more than 5-10 grams per week.
Be mindful of what foods you have on your plate – how many are high in fiber? A plate of lentils, whole grains, and raw vegetables can quickly add up to a considerable amount of fiber.
Spread your fiber intake over meals and snacks.
It’s best to eat a variety of foods. Combine fiber-rich ingredients with lean proteins, healthy fats, and lower-fiber options like white rice, eggs, or dairy. Following a certifiedmeal plan designed by a qualified dietitian is a safe way to ensure you have just the right amount of fiber in your diet.
Fiber works best when you drink plenty of water. Since fiber absorbs water, it will absorb the moisture in your gut if you are not drinking enough water. This can lead to constipation.
If you are increasing your fiber intake, aim to drink at least 6–8 glasses of water daily.
Simply track your fiber intake to make sure you don't ingest too much. Use a food tracking app or nutrition labels to ensure you don't consume more than around 25 grams if you are female and 38 grams if you are male – as recommended by most clinicians and researchers.
If you are increasing your fiber through your diet, a good idea is to pick a fiber supplement only if you are not reaching your daily fiber intake goal.
If you are eating a lot of fiber-rich food, a supplement may be just unnecessary. Too much fiber may lead to digestive discomfort. That said, a supplement can surely help you maintain consistent fiber intake.
The symptoms like gas, nausea, constipation, diarrhea, cramps, and dehydration may be caused by conditions other than ingesting too much fiber, such as food intolerances, gastrointestinal infections, IBS, or other digestive disorders.
You should seek medical help if you experience any of these symptoms and they are severe, chronic, or worsening. Also, visit your doctor if you experience any bleeding, significant weight loss, fever, or signs of dehydration.
Fiber is essential for optimal health, but it is possible to overdo it. If you are planning to increase your fiber intake, do it in a balanced manner. Inform yourself about foods high in fiber and watch that you don't eat too many in one sitting. Increase your fiber intake gradually, and don't forget to enjoy the wider variety of healthy food! It's easy; here are some tips to get you started.