It is always possible to have too much of a good thing. For example, although protein is a necessary nutrient to have on a daily basis, consuming too much of it it can lead to brain fog, bloating, and weight gain. There are also vitamins like vitamin D which can cause irritability, exhaustion or nausea.
Fiber is no exception to this rule. Fiber is necessary for a healthy digestive tract, as well as a healthy heart, gut microbiome, and control of your weight, blood pressure, and cholesterol. But what happens if you eat too much fiber? We spoke to some expert dietitians to learn about the possible side effects of eating too much fiber on a regular basis.
Then for more healthy eating tips, check out Popular foods with more fiber than oatmeal.
Fiber it is a necessary component of any diet and can help contribute to overall health. People around the world who have the highest rates of longevity eat a lot of fiber every day, but many people in the United States you don’t get enough.
“While adequate fiber intake has been associated with gut health and has been shown to play a role in improving various disease risks, studies have shown that only about 5% of Americans meet your daily fiber requirement,” says Kristi Ruth RD, LDN in carrots and cookies.
So how much fiber should you be getting every day? According Trista Best, MPH, RD, LD in Balance One Supplements“Women are encouraged to consume 21 to 25 grams of fiber per day, while men are encouraged to consume 30 to 38 grams per day.”
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This may come as a surprise, but too fiber it can actually constipate you. This is contrary to what many people expect because you can also become constipated when do not have enough fiber!
“Many people focus on increasing their intake of soluble fiber to help lower cholesterol and/or improve blood sugar control,” says Ruth. “Little do they know that increasing intake of soluble fiber can actually cause constipation, especially without drinking adequate amounts of water. This is likely to come as a surprise to those beginning to increase their fiber intake to help treat constipation. Fiber and water work together to bulk up your stool and help keep it moving through your digestive tract. Without water, stool will form, but they will have a hard time moving. In the end, if you increase your fiber intake, you should also increase your fluid intake. Or, at the very least, make sure you drink enough fluids every day.”
Although fiber is meant to help you go to the bathroom, too much fiber it could actually constipate you or cause diarrhea. According to dieticians, a lot of this has to do not only with how much you eat, but also with the specific type.
“Interestingly, if you increase your fiber intake too quickly, you may experience diarrhea,” says Ruth. “This is because fiber (specifically insoluble fiber) softens stool and has a laxative effect. So, in the end, understand the types of fiber and why you’re increasing them. Also, consider gradually increasing your fiber intake so your digestive system has time to adjust. And finally, try to get a good balance of both solubles and insoluble fiber.”
Too fiber it can also quickly derail your day with some extreme stomach upset.
“Eating too much fiber could lead to swelling or gas, especially when you eat too much fiber too quickly,” says Paulina Lee, MSHS, RD, LDfunctional dietitian and founder of Smart Stummy. “It’s normal for our gut bacteria to create some gas byproducts as they digest the food and fiber we eat, but when gas and swelling becomes uncomfortable, that’s when you may need to re-evaluate your fiber intake.”
