Fiber is an essential part of the daily diet and is very vital for good gastrointestinal health. Your daily recommended intake ought to be 20 – 35 grams; eating adequate amounts of fiber helps perk up digestion, prevents constipation, and keeps you feeling fuller for longer and thus controls your weight. Fiber-rich foods are – whole-grain cereals, legumes, fruits and vegetables.
However, if you overdo it, you may experience some adverse effects. When your GI system is not used to fiber, an increased intake can cause some degree of abdominal discomfort such as gas, bloating and stomach pain.
Adding fiber to your diet is most certainly beneficial for health. Fiber peps up the working of the gastric system, reduces blood cholesterol level, lowers your risk for cardiovascular disorders, stabilizes serum glucose levels and helps maintain optimal body weight.
You could step up your consumption of whole cereals, legumes, fruits, and vegetables or confer with your health care provider and start fiber supplements. On the other hand, consuming too much fiber is fraught with adverse effects such as bloating, constipation, diarrhea and dehydration.
Symptoms Of Eating Too Much Fiber
- GI symptoms include – bloating and flatulence, diarrhea or constipation, and abdominal cramps; however, as your tummy gets used to the increased amount of fiber, the symptoms subside.
- Consuming large amounts of fiber can interfere with the absorption of certain nutrients or drugs. Studies show that it can reduce your body’s absorption of iron, zinc, calcium and magnesium; nonetheless, this does need adequate substantiation. Also, take prescribed medications 1 to 2 hours before or after fiber supplements, given that certain types can interfere with the absorption of common drugs such as penicillin, acetaminophen, and tetracycline.
What Happens If You Eat A Lot Of Fiber?
Consuming more than the advised 35 grams of fiber within a short interval of time can be rather unpleasant. Add more fiber to your diet in small degrees to circumvent the adverse effects.
- Getting loads of fiber too quickly triggers disagreeable symptoms such as – flatulence and bloating, constipation alternating with diarrhea and cramping.
- When you suddenly start consuming lots of fiber, the GI functioning gets influenced and it could set off constipation. Excess fiber also causes diarrhea. The body pulls the water it needs to pass the fiber out of your body, consequently causing diarrhea, which leads to dehydration. On the other hand, these symptoms tend to fade away on their own once your body adjusts to the increase amount of fiber.
- Studies show that adding fiber supplements to the diet can irritate the GI tract. Soluble fiber slows digestion and may trigger constipation. Insoluble fiber peps up your digestion and sets off diarrhea. Fiber supplements should only be used under the direction of your physician.
- Large amounts of dietary fiber make it difficult for the body to absorb zinc, iron, magnesium, and calcium. These minerals are very vital for good bone health as well as normal blood formation. You may be getting sufficient quantities of these minerals through your diet; however excess fiber intake is known to get in the way of their absorption. In case you are consuming too much fiber, you may require a multi-mineral and multi-vitamin to reinstate lost minerals and vitamins.