How Much Fiber Is Too Much? Signs of Excess Fiber Intake
Reduced blood pressure, a healthier immune
system, a lower risk of constipation, and less inflammation - the
benefits of fiber are pretty impressive. But can you go overboard with
your daily fiber intake? It turns out that you can have too much of a
good thing, especially if you’re taking fiber supplements or trying to
increase your fiber intake. And let us tell you, the symptoms of too
much fiber are not pleasant... Here’s what you need to know about the
signs and treatment of excessive fiber intake.
The Basics of Fiber
Fiber is defined as the edible parts of plants that cannot be digested
or absorbed by the human body. Fiber doesn’t contain any nutrients that
our body can turn into energy. Yet we are told that a diet rich in fiber
is essential for our overall health, but why? It turns out that even
the parts of plants we cannot digest play a big role in our digestive
health, our immune system, cardiovascular health, blood sugar
management, and even chronic disease prevention.
Fiber exists in two forms, and both of
these forms are associated with their own health benefits:
Soluble fiber from foods like oats, apples, nuts, seeds, oranges, and
legumes, is called ‘soluble’ because it can mix with water, forming a
gel-like substance. Soluble fiber serves as food for the beneficial gut
bacteria, who help break down the food in the large intestine. As a
result, the body gets more nutrients from the foods we eat. Soluble
fiber helps the body break down food more gradually, which lowers the
risk of hypertension, high cholesterol, and high blood sugar. It is
important for weight loss, too, as it helps you feel full faster.
Insoluble fiber, which is present in such foods as leafy greens, fruit
skins, root vegetables, and whole grains adds bulk to bowel movements
and balances the pH level in your intestine. It helps digested food pass
through the GI tract more smoothly and quickly, which reduces gut
inflammation and may prevent gut issues like colon cancer and
diverticulitis.
It’s evident that fiber does a lot for our health, but how much of it is
ideal?
The Academy of Nutrition and Dietetics lists the following
recommendations:
-25 g per day for adult women
-38 g per day for adult men
-less fiber for 50+ years: 21 g for women, 30 g for men.
Excessive Fiber veggies 
It’s interesting that most American adults don’t meet these daily
recommendations. According to the 2020-2025 Dietary Guidelines for
Americans, over 97% of men and 90% of women do not reach the recommended
fiber intake. Given that many Americans rely on processed and fast
foods that contain very little fiber, this is hardly surprising.
Still, this is not to say that overdoing it with fiber is uncommon or
unnecessary to discuss. In fact, the symptoms of a rapid increase in
fiber keep many people away from a healthier diet. If you’ve ever had
too much chili or happened to overindulge on breakfast bean burritos one
day, you’ll know what we mean.
Who is more likely to overdo it with the
fiber and when?
The majority of people experience the symptoms of getting too much fiber
when they increase their fiber intake very rapidly or suddenly switch
to a plant-based or vegan diet. It takes time for our digestive system
to get used to that much fiber, so fluctuations in your fiber intake may
cause a number of unpleasant digestive issues.
Since most Americans don’t get enough fiber every day, it’s possible to
experience symptoms of having too much fiber if you eat as little as 45g
of fiber, although most scientific articles define the symptoms of
excessive fiber intake when people have 70 g of fiber a day or more.
Those symptoms are:
-Feeling too full
-Bloating and flatulence
-Constipation or diarrhea
-Dehydration
-Stomach cramps
-Nausea.
There is also some evidence suggesting that
too much fiber can impair the body’s ability to absorb certain
nutrients, namely magnesium, calcium, iron, and zinc. This, in turn,
could potentially lead to a nutrient deficiency. But if you’re getting
your fiber from whole foods and not fiber supplements, you needn’t worry
about this according to research. This is because plant-based foods are
naturally much richer in these minerals, so you’ll have your bases
covered. Generally speaking, you don’t need to worry about excessive
fiber consumption, unless you experience many unpleasant symptoms.
In a statement to Huffington Post,
nutritionist Alyssa Northrop pointed out the following, “People in some
cultures eat much more fiber than the average American, and they tend to
have less chronic disease. So the issue isn’t really about eating too
much fiber ― it’s about eating more fiber than your body is used to. It
takes time for your digestive system and the bacteria in your gut to
adjust to a higher fiber diet.”
To reduce your risk of experiencing constipation and flatulence as you
try and meet your daily fiber needs, reintroduce fiber-rich foods slowly
and gradually. Finding how much fiber you can tolerate is a delicate
balance, so start small and increase the amount every week or two. If
the unpleasant symptoms reappear, reduce the dose again for another week
or two. In time, you’ll be able to meet the recommended daily fiber
requirements without feeling pain or discomfort.
Lastly, it’s important to vary your sources
of fiber. If you’re only eating oatmeal and legumes to meet your fiber
needs, add in some cooked vegetables that are easier to absorb for the
body, or some fresh fruit and nuts. Diversifying your fiber sources is
able to reduce the likelihood of getting unpleasant symptoms.
All in all, the fiber content of plant foods shouldn’t deter you from
pursuing a healthy diet rich in plant-based foods. If you’re
experiencing discomfort when you try to include more plant foods, we
listed a few useful tips for you to consider.
What can you do if you had too much fiber?
If you’re experiencing digestive discomfort and you suspect that too
much fiber is the cause, there are several things that can help.
1. Increase Fluid Consumption
Drink more water or any other liquid to hydrate your body. As we’ve
mentioned above, soluble fiber can actually absorb water, which can
actually slow down digestion and may contribute to constipation, so it’s
important to drink plenty of water to counter that effect.
2. Light exercise
Take a walk, clean the house, or do any type of physical activity you
enjoy as often as possible to get your GI tract moving, too.
3. Avoid foods that increase bloating
If you experience gas and indigestion when you eat fiber-rich foods,
it’s likely because your gut microbiome isn’t accustomed to the fiber.
To reduce the likelihood of bloating and flatulence, avoid foods that
trap air in the digestive system, such as chewing gum or carbonated
beverages.
4. Reduce your fiber consumption
If you’re taking a fiber supplement, stop taking it temporarily to ease
your symptoms. Try to eat a more bland diet until your symptoms get
better.
Following these tips should have you feeling better in a few days. If
this doesn’t happen, your symptoms are likely caused by something
different. Conditions like IBS (irritable bowel syndrome), IBD
(inflammatory bowel disease), and other ailments have very similar
symptoms. It’s safest to see your doctor and get a proper diagnosis.