What are the symptoms of too much fiber?

Too much fiber can cause: bloating. abdominal pain. flatulence. loose stools or diarrhea. constipation. temporary weight gain. intestinal blockage in people with Crohn's disease. reduced blood sugar levels, which is important to know if you have diabetes.

healthline.com - How Much Fiber Is Too Much? Effects, Treatment, and More

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. What are the symptoms of too much fiber? The recommended daily intake of fiber is 25 grams per day for women and 38 grams per day for men. However, some experts estimate as much as 95 percent of the population don’t ingest this much fiber. While it appears most people fall short of their recommended fiber intake, it’s actually possible to have too much fiber, especially if you increase your fiber intake very quickly. Too much fiber can cause: bloating

abdominal pain

flatulence

loose stools or diarrhea

constipation

temporary weight gain

intestinal blockage in people with Crohn’s disease

reduced blood sugar levels, which is important to know if you have diabetes Call your doctor right away if you’re experiencing nausea, vomiting, a high fever, or a complete inability to pass gas or stool. How can I relieve symptoms of too much fiber? If you ate too much fiber and are experiencing the symptoms of too much intake, try the following to help counteract the effects: Drink plenty of water.

Stop using any fiber supplements.

Avoid high-fiber foods.

Eat a bland diet.

Remove fiber-fortified foods from your diet.

Look for foods that contain substances such as inulin and chicory root extract.

Engage in light physical activities, like walking, as often as possible.

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Consider keeping an online diary of your food intake to help you see how much fiber you’re getting each day. Consider following a low FODMAP diet if you have irritable bowel syndrome (IBS). This temporary diet can improve symptoms by removing fermentable, fibrous foods from your diet. Once you start feeling better, you should slowly re-introduce fiber-rich foods into your diet. Instead of eating fiber-rich foods in one meal, spread them out throughout the day. It’s best to get your fiber from a variety of foods, so don’t rely on any one food or source. Aim for a wide range of fruits, vegetables, whole grains, beans, and nuts. What is the optimal amount of fiber to have per day? The recommended minimum daily fiber intake depends on your gender and age. Adult fiber intake Adults (50 years or younger) Adults (over 50) men 38 g 30 g women 25 g 21 g Child and adolescent fiber intake Daily fiber intake children 1 to 3 years 19 g children 4 to 8 years 25 g children 9 to 13 years 26 g (female), 31 g (male) adolescents 14 to 18 years 26 g (female), 38 g (male) Taking in more fiber than your recommended daily intake can cause unwanted symptoms like those listed above. How does fiber affect your digestion? There are two main types of fiber. Each type of fiber plays a different role in digestion: Insoluble fiber adds bulk to your stool and helps food pass more quickly through the stomach and intestines. It also helps balance the pH in your intestine, and may prevent diverticulitis, an inflammation of the intestine, as well as colon cancer. adds bulk to your stool and helps food pass more quickly through the stomach and intestines. It also helps balance the pH in your intestine, and may prevent diverticulitis, an inflammation of the intestine, as well as colon cancer. Soluble fiber attracts water and forms a gel-like substance with food as it’s digested. This in turn slows down digestion and helps you feel full faster, which is important in weight management. It may also help lower your risk of heart disease, regulate your blood sugar, and help reduce LDL cholesterol. Fermentable fiberscan be from both these categories, though more often soluble fibers are fermented. Fibers fermented by bacteria help increase the bacteria in the colon, which aids digestion. It also plays a major role in human health. What are the benefits of fiber? While too much fiber can have negative effects, a proper amount of fiber is important for your health. Fiber is essential for regular bowel movements, cholesterol and blood sugar management, healthy gut bacteria, and preventing chronic disease, among other functions. In populations that eat a regular high-fiber diet of more than 50 grams of fiber per day , like rural South Africans, chronic diseases such as colon cancer are very low. This is a stark contrast to the much higher risk of colon cancer among African-Americans who eat a higher fat diet with only about 15 grams of fiber per day.

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What is the best way to get fiber? In general, it’s better to get fiber from the food you eat than from supplements. This is because high-fiber foods also have important vitamins and minerals your body needs to stay healthy. Soluble fiber

oats

brussels sprouts

beans

peas

apples

oranges

nuts

flax and other seeds Insoluble fiber

wheat bran

vegetables like green beans and dark leafy greens

root vegetables like carrots, beets, and radish

fruit skins

intact whole grains Taking fiber supplements known as wheat dextrin, inulin, psyllium, and methylcellulose are other ways to get soluble fiber, though food is always best for both your body and your gut bacteria. Shop for fiber supplements online. Fermentable fiber