You can have too much of a good thing, and fiber is no exception. When it comes to dietary fiber, more isn't always better for healthy digestion.
In fact, consuming too much fiber can lead to uncomfortable digestive symptoms such as bloating, gas, and diarrhea. So how do you know how much is too much?
Experts recommend that adults consume 19 to 38 grams of fiber a day— but the amount of fiber your body needs depends on many factors, such as activity level and health conditions. Therefore, it’s important to listen to your body and adjust your intake accordingly.
Read on to discover all there is to know about fiber, including how much is too much for healthy digestion.
What Is Fiber?
Fiber is an essential nutrient that’s often overlooked when it comes to a healthy diet.
Fiber is found in many plant foods, such as:
- Fruits
- Vegetables
- Whole grains
- Nuts and seeds
- Beans, peas, and other legumes
This vital nutrient plays an important role in maintaining optimal health — so what exactly is fiber, and why should we be sure to get enough of it?
Simply put, dietary fiber is a form of carbohydrate that can’t be broken down by digestive enzymes. It passes through the gastrointestinal system almost unchanged, providing a variety of health benefits along the way.
Fiber can be categorized into two different types: soluble and insoluble.
Soluble Fiber
Soluble fiber dissolves in water to form a gel-like substance in the gut and can help support digestion by promoting the absorption of nutrients from food. This type of fiber can also support healthy cholesterol levels and may help support your cardiovascular health.
Foods high in soluble fiber include:
- Oats
- Barley
- Nuts
- Seeds
- Beans
- Apples
- Oranges
- Strawberries
- Carrots
Insoluble Fiber
Insoluble fiber does not dissolve in water but instead passes through the digestive system, mostly intact. It helps provide bulk to your stool so that it can move through your gastrointestinal system in a process known as peristalsis. Issues with peristalsis can lead to constipation and excessive straining during bowel movements, so consuming enough insoluble fiber is key for a healthy digestive tract.
Good sources of insoluble fiber include:
- Whole wheat products such as bread and pasta
- Legumes (beans)
- Cruciferous vegetables such as broccoli and cauliflower
What Can Happen If You Have Too Much Fiber?
If you think there’s no way to have too much fiber, then you’re in for a surprise.
Eating too much fiber can have some pretty unpleasant consequences. While it’s true that the vast majority of us don’t get enough fiber in our diets, overdoing it on fiber can be just as detrimental.
Gas and Belly Bloat
While fiber is a key to gut health and healthy eating overall, there’s such a thing as too much of it — and the side effects can often be uncomfortable.
For starters, eating too many high-fiber foods can leave you feeling gassy and bloated. This is because when you digest fiber, the bacteria in your gut break it down into gases like carbon dioxide and hydrogen.
These gases can then be released through either flatulence or burping. This issue is especially common in those with digestive issues who increase their dietary fiber intake beyond the recommended amount.
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Digestive Upset
Having too much fiber can also lead to digestive distress, like constipation, abdominal pain, and even nausea. This is because excess fiber absorbs water as it moves through your system, which can lead to hard, dry, and difficult-to-pass stools.
You may need to lower your intake of fiber-rich foods if you’re experiencing any of the following symptoms:
- Cramping
- Intestinal blockage
- Irregular bowel movements
If you experience these symptoms, it may mean that you’ve exceeded healthy levels of dietary fiber.
Nutrient Deficiencies
Finally, exceeding dietary fiber recommendations can actually reduce the number of minerals such as calcium, magnesium, and iron that your body absorbs. That’s because some types of fiber bind with these minerals in the gut and make them unavailable for absorption.
While the occasional bout of gas or constipation isn’t anything to worry about when it comes to fiber intake — if you’re consistently having these issues, you may want to adjust your diet accordingly. Remember: moderation is key.
What Can You Do If You’ve Had Too Much Fiber?
By now, you know that fiber is one of the key nutrients in a healthy diet, but sometimes, we get a little too much.
Fortunately, there are things you can do to help relieve these symptoms if you find yourself with too much fiber in your system.
Hydrate, Hydrate, Hydrate
The first step to relieving symptoms of an overzealous high-fiber diet is making sure that you stay hydrated. When you consume a lot of fiber, it can absorb the water in your digestive system, which can lead to constipation and other uncomfortable side effects.
Drinking plenty of water throughout the day can help keep everything moving smoothly.
Take It Easy
Eating too much fiber can be hard on your digestive system, so it’s important to be mindful of how much fiber you’re consuming with every meal. To help moderate your fiber intake, try enjoying some easy-to-digest carbs or reducing the amount of raw vegetables on your plate.
This will give your digestive tract some time to recover from all that extra fiber without feeling deprived or unsatisfied. In short: try to reduce the consumption of Brussels sprouts, flaxseeds, and wheat bran for a few days, and opt for something easy to digest, like white rice, pasta, eggs, and crackers.
Supplement With Probiotics
Sometimes when we eat too much fiber, our bodies are not able to digest all of it properly. Taking probiotic supplements can help balance out the bacteria in your gut and make sure that your food is being broken down correctly so that you can reap the wonderful benefits of fiber.
Keep in mind that probiotic supplements should be taken regularly as part of an overall healthy lifestyle and not just used as a quick fix after eating too much fiber.
Not sure where to find a top-quality probiotic? Check out Gut Feeling Probiotics™ — a pre-, pro-, and postbiotic formula that supports gut health and immunity.* Simply take one capsule a day, and you can rest easy knowing that your digestive system is getting the care it needs.
Step 4: Take a Walk
Physical activity can help relieve some of the symptoms of eating too much fiber. Going for a walk or engaging in a light form of exercise like yoga can help get things moving in your digestive system, which can make it easier to pass that extra fiber and get back to normal faster.
If you continue to struggle with fiber intake, you can always meet with a nutritionist or registered dietitian to get a personalized meal plan. If your symptoms persist, then your issue may not be related to fiber at all — this is why it’s always a good idea to let your primary healthcare provider know if you ever experience any issues.
The Bottom Line
At the end of the day, it’s all about finding the right balance for your own body. Too much fiber can lead to uncomfortable digestive issues, but eating the right amount is an important part of a healthy diet.
Stick to healthy whole foods and clean fiber supplements like Sparkle Fiber, and aim for the recommended daily intake of 19 to 35 grams. If you experience symptoms of digestive distress, simply contact your provider, reduce your daily fiber intake, and find what works best for you.
Sources:
Closing America’s Fiber Intake Gap | PMC
Most Americans are not getting enough fiber in our diets | American Society for Nutrition