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How do you know if you've had too much fiber?

If you eat too much fiber, you may experience symptoms like bloating, gas, constipation, abdominal discomfort, and pain. General fiber recommendations fall around 25-30 grams of fiber daily for most people.

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Fiber is the part of plant foods that the body can’t fully digest or absorb. Instead, it helps move food through your digestive system. On average, most Americans only consume around 16 grams of fiber per day, which is about 10 grams less than the minimum recommended intake for most people. While not common, it’s possible to eat too much fiber, especially for people who eat plant-based diets such as vegetarian, vegan, or raw foods diets. You can also experience discomfort from eating too much fiber if you eat a lot more in a day than you normally do. Keep reading to learn more about the signs, effects, and treatment for too much fiber. Plus, learn how fiber affects digestion and which foods are high in fiber.

Signs of Too Much Fiber

If you’ve had too much fiber or increased your fiber intake too quickly, you may notice some uncomfortable side effects like:

Bloating

Gas

Feeling too full

Constipation or diarrhea

Stomach cramps

Upset stomach

Loss of appetite

Weight gain or loss

Dehydration

In rare cases, bowel obstruction or blockage may occur.

Inability to pass gas or bowel movements

Fever

Nausea and vomiting

Extreme bloating

Severe abdominal pain

Effects of Too Much Fiber on Digestion

There are two primary types of fiber, soluble and insoluble. Each type has slightly different effects in addition to the similar ones they have on digestion, such as: Soluble fiber : This type of fiber can mix with and “dissolve” in water to form a gel-like texture. Soluble fiber binds to other compounds and nutrients. This type is associated with lowering LDL cholesterol levels, regulating blood sugar, improving bowel movements, aiding weight management, and other health benefits. : This type of fiber can mix with and “dissolve” in water to form a gel-like texture. Soluble fiber binds to other compounds and nutrients. This type is associated with lowering LDL cholesterol levels, regulating blood sugar, improving bowel movements, aiding weight management, and other health benefits. Insoluble fiber: This type of fiber doesn’t “dissolve” in water and instead serves to bulk and increase stool size. Insoluble fiber may help reduce the risk of diabetes, improve bowel movements, reduce colon cancer risk, and other benefits. The main way fiber affects digestion is to slow down digestion and add bulk to stool. Think of it like a workout for your digestive system. Fiber holds onto water and prevents some from being absorbed by the intestines. This increases the size of the stool and requires the muscles in your intestines to push the stool through. Health Benefits of Fiber Health benefits of fiber include: Improves colon (large intestine) health

Reduces the risk of colon cancer

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Reduces the risk of cardiovascular disease

Aids weight loss and maintaining a healthy weight

Relieves constipation and diarrhea

Reduces the risk of diabetes and aids in the management of blood sugar levels Despite the many health benefits of fiber, you can still have too much of a good thing. Think of quickly increasing your fiber intake like going from lifting a 5-pound dumbbell to a 50-pound dumbbell. If all your muscles have been trained for is 5 pounds, then it will be difficult to lift 50 pounds because it’s too quick of an increase. The same happens with fiber. If you drastically increase fiber, your digestive system isn’t ready for it, and you end up with symptoms of too much fiber like bloating, gas, and constipation. The right amount of fiber for you may be different than other people. Some research suggests increasing fiber intake helps to relieve constipation in people with irritable bowel syndrome (IBS). Still, another study found that decreasing fiber helped increase bowel movements. If you have questions about how much fiber is right for you, contact your healthcare provider or a registered dietitian for advice.

Daily Fiber Recommendations

In general, the adequate intake of fiber is 14 grams for every 1,000 calories consumed daily. However, the exact recommendation may vary based on age, sex, and your medical history.

Here is The Institute of Medicine’s recommendation for daily fiber intake:

Children

Recommendations are:

Age 0-3 : 19 grams of fiber daily

: 19 grams of fiber daily Age 4-8: 25 grams of fiber daily

Women

Recommendations are:

Age 9-13 : 26 grams of fiber daily

: 26 grams of fiber daily Age 14-18 : 26 grams of fiber daily : 26 grams of fiber daily Age 19-50 : 25 grams of fiber daily : 25 grams of fiber daily Age 50+: 21 grams of fiber daily

Men

Recommendations are:

Age 9-13 : 31 grams of fiber daily

: 31 grams of fiber daily Age 14-18 : 38 grams of fiber daily : 38 grams of fiber daily Age 19-50 : 38 grams of fiber daily : 38 grams of fiber daily Age 50+: 30 grams of fiber daily The right amount of fiber for you may be higher or lower than these amounts based on your genetics and medical history. There is no maximum recommendation for the amount of fiber that is too much. Still, some information suggests more than 70 grams of fiber per day increases the risk for side effects.

High Fiber Foods

While you can consume fiber both in nutrition supplements and food, it’s usually best to try to meet your nutrition needs through whole foods (that are either not processed at all or are only minimally processed). Most high-fiber foods contain both soluble and insoluble fiber. Still, some may be slightly higher in one type than the other.

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Soluble Fiber Foods

Food high in soluble fiber include:

Oats and oatmeal

Beans and legumes

Apples

Citrus fruits

Barley

Peas

Bananas

Brussels sprouts

Nuts

Seeds, such as flaxseed

Insoluble Fiber Foods

Foods high in insoluble fiber include:

Wheat and wheat bran

Beans and legumes

Green beans

Dark, leafy greens like spinach, kale, etc

Carrots

Beets

Radish

Potatoes

Fruit skins, like the peel of an apple

Whole grains

Excessive Fiber Relief

If you ate too much fiber and are experiencing uncomfortable side effects, consider the following tips to help relieve your discomfort:

Drink water.

Avoid high fiber foods.

Stop taking any fiber supplements.

Limit fiber-fortified foods.

Take a walk; light physical activity may help stimulate bowel activity.

Consider a food diary.

Your symptoms may go away later that day or after a couple of days, depending on how much fiber you ate. When the symptoms of too much fiber go away, try to avoid a large increase in fiber.

Instead, try these tips to prevent the symptoms of too much fiber:

Slowly increase your fiber intake by 1 to 2 grams per day

Space fiber-rich foods throughout all meals

Aim for a consistent amount of fiber daily

Drink more water

Eat a balance of soluble and insoluble fiber

Exercise daily

Summary

Fiber is an essential part of the diet, but it can be tricky to find the right balance for the amount of fiber best for you. If you eat too much fiber, you may experience symptoms like bloating, gas, constipation, abdominal discomfort, and pain. General fiber recommendations fall around 25-30 grams of fiber daily for most people. If you have too much fiber, you may be able to help relieve symptoms by drinking more water, avoiding fiber foods, and going for a walk.

A Word From Verywell

It’s more common for most Americans to have too little fiber in their diet than too much. Still, it is possible to eat too much fiber if you eat a plant-based diet or suddenly eat more fiber. Try to get your fiber from whole foods. Consider only taking a supplement if you’re having trouble getting enough fiber through your diet or if recommended by a healthcare professional.

verywellhealth.com - Digestion Relief for Symptoms of Too Much Fiber - Verywell Health

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