Are you trying to add more fiber to your diet? If you’re like most Americans, your diet is far from fiber rich. The average person eating a classically American, processed diet gets under fifteen grams of fiber a day. This is well below the recommended fiber intake of twenty-five to thirty-five grams per day. There’s no doubt that the majority of people need more soluble and insoluble fiber in their diets, but this raises the question of how much is too much when it comes to fiber? Can you eat too much fiber?
The benefits of consuming fiber in the diet are clear. Getting adequate amounts of soluble fiber, found in fruits, vegetables, oats, and beans, helps to lower cholesterol levels and reduces the risk of atherosclerotic heart disease. Insoluble fiber, found in wheat bran, seeds, nuts, and some vegetables, helps to add bulk to the stool. It also acts as a natural laxative, and helps to reduce the risk of colon cancer. It’s also thought that fiber promotes weight loss by creating a sense of fullness. These benefits of fiber can usually be achieved by eating a diet high in whole grains, fruits, vegetables, and nuts while minimizing intake of processed foods and white flour. How do you know if you’re eating too much fiber?
When you make the sudden transition from a diet low in soluble and insoluble fiber to a fiber enriched one, your body requires a period of adjustment. Initially even small increases in fiber can cause annoying gastrointestinal symptoms such as intestinal bloating, diarrhea, and cramping. The solution is to gradually increase fiber intake, allowing the body time to adjust to the dietary change. Plenty of water should be consumed to keep stools soft as they become more bulky from the fiber.
If you’re eating more than double the recommended amount of fiber, you may be taking in too much fiber for your system to handle comfortably even after the initial adjustment period. The longer term effects of too much fiber include chronic flatulence and recurrent bloating and abdominal distension. The other problem with eating too much fiber is that excessive amounts may reduce absorption of certain nutrients and minerals such as iron, zinc, and calcium. The other consequence of eating too much fiber is weight gain since some high fiber foods such as whole grains have a substantial number of calories.
What’s the solution to the fiber dilemma? Most people don’t have to worry about eating too much fiber, particularly when eating the classic American diet rich in white flour and processed foods. To make the transition to a higher fiber diet, keep a record of your daily fiber intake and make it your goal to add an additional five grams of fiber each week until you reach thirty grams. If you start to notice symptoms, increase your water consumption and hold off on adding more fiber until the symptoms resolve. Avoid exceeding thirty grams of fiber per day to reduce the risk of reducing nutrient and mineral absorption. Avoid getting fiber from supplements, but instead choose natural, whole grain foods high in fiber.
By using natural, whole foods to achieve a fiber intake of twenty-five to thirty grams per day and making a gradual transition to a higher fiber diet, you can avoid the effects of too much fiber while reaping all of the wonderful benefits.
Reference:
- Scand-J-Gastroenterol-Suppl. 12968-72
