Surprising negative effects of consuming an excessive amount of fiber, say dietitians

It is at all times doable to get an excessive amount of of the great. For instance, though protein is a mandatory nutrient to have every day, consuming an excessive amount of of it might result in mind fog, bloating and weight acquire. There are additionally nutritional vitamins like vitamin D that may cause irritability, fatigue or nausea.

Fiber isn’t any exception to this rule. Fiber is important for a wholesome digestive system, as effectively as a wholesome coronary heart, intestinal microbiome and administration of your weight, blood strain and ldl cholesterol. But what occurs when you eat an excessive amount of fiber? We talked to some skilled dietitians to be taught in regards to the doable negative effects of consuming an excessive amount of fiber frequently.

Then, for extra wholesome consuming ideas, try Popular Foods With More Fiber Than Oatmeal.

How a lot fiber is just too a lot?

Fiber is a mandatory element of any eating regimen and may contribute to general well being. People all around the world who’ve the best life expectancy eat a variety of fiber each day, however many individuals within the United States don’t get sufficient.

“While adequate fiber intake has been associated with intestinal health and has been shown to play a role in improving various disease risks, studies have shown that only approx. 5% of Americans meet their daily fiber needs, “he says Kristi Ruth RD, LDN on Carrots & truffles.

So how a lot fiber must you get in you day-after-day? According to Trista Best, MPH, RD, LD on Balance One complement“Women are encouraged to consume 21 to 25 grams of fiber a day, while men are encouraged to consume 30 to 38 grams per day.”

You may very well turn out to be extra constipated.


This could come as a shock, however an excessive amount of fiber can really make you constipated. This is opposite to what many individuals anticipate as a result of you may also get constipated whenever you should not have sufficient fiber!

“Many people focus on increasing their soluble fiber intake to help lower cholesterol and / or improve blood sugar control,” says Ruth. “They know little about the increasing intake of soluble fibers can actually be constipating, especially without drinking sufficient water. This will probably come as a surprise to those who are starting to increase their fiber intake to help treat constipation. Fiber and water work together to bulge feces and help keep it moving through the digestive tract. Without water, feces form but they have difficulty getting through. Finally, if you increase your fiber intake, you should also increase your fluid intake. Or at least make sure you drink enough fluids every day. “

RELATED: Drink as a lot water day-after-day to stop coronary heart failure, says a brand new research

But it might additionally trigger diarrhea.


Although fiber is supposed to enable you to go to the bathroom, an excessive amount of fiber can really make you constipated or trigger diarrhea. According to dietitians, a lot of this has to do with not solely how a lot you eat but additionally the precise sort.

“Interestingly, if you increase your fiber intake too quickly, you may experience diarrhea,” says Ruth. “This is because fibers (especially insoluble fibers) soften the stool and have a slightly laxative effect. So in the end, understand the types of fibers and the reason why you are increasing them. Also consider gradually increasing your fiber intake so that you the digestive system has time to adapt. And lastly, try to get a good balance between both soluble and insoluble fiber. “

You could expertise disagreeable gasoline or bloating.

woman bloated stomach

Too a lot fiber may shortly derail your day with some excessive abdomen upset as effectively.

“Eating too much fiber can lead to bloating or gas, especially when you eat too much fiber too fast,” he says. Paulina Lee, MSHS, RD, LDpractical dietitian and founding father of Knowledgeable Stummy. “It is normal for our gut bacteria to create a gas by-product when it digests the food and fiber we consume, but when the gas and bloating become uncomfortable, this is when you may need to re-evaluate your fiber consumption.”

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