Emma Miller
There are some side effects of too much fiber. There’s a reason why packaged foods like to advertise high fiber content on the wrapper. After all, the benefits of fiber include promoting gut health, regular digestion, and stable blood sugar levels. But, as with exercise (or anything else), you can have too much of a particular substance, even a good one.
Most people don’t get enough of this beneficial nutrient in their daily diet, but it’s possible to overdo it, especially if you regularly snack on high-fiber bars or take nutritional supplements. And there are some side effects of too much fiber that you should avoid, writes Livestrong.com. Keep an eye out for these telltale symptoms of fiber overload.
You experience bloating or gas
Mild bloating and gas are normal when you eat a fiber-rich diet, especially if it includes cruciferous vegetables like cauliflower or Brussels sprouts, says nutritionist Bonnie Taub-Dix, RD. But if your symptoms are uncomfortable or disruptive to your daily life, you may be overdoing it.
Fiber is a carbohydrate that the body cannot digest. Instead, it passes through your body without being processed. As a result, you may feel full or gassy as the nutrients pass through your body.
According to Taub-Dix, you may also experience gas and bloating if you increase your daily fiber intake too quickly. Although you can only eat the recommended daily dose (21 to 38 grams, depending on your age and gender), going from 10 grams one day to 30 grams the next can cause digestive problems.
You are constipated
Technically speaking, fiber is supposed to help you with your bowel movements. But sometimes it can cause constipation, says Taub-Dix.
There are two types of fiber: soluble and insoluble. According to Harvard T. H., soluble fiber, found in oatmeal, nuts, and beans, dissolves in water and helps control blood sugar levels while keeping you feeling full throughout the day.
Insoluble fiber, found in wheat and legumes, helps move food through the digestive system, ensuring regular bowel movements.
But if you don’t drink enough water, these healthy fibers can cause constipation rather than prevent it.
You feel pain in the abdomen
According to the Mayo Clinic, increasing your fiber intake too quickly can also cause abdominal cramps and a feeling of bloating or even pain.
Usually, stomach cramps or bloating go away when your body digests and digests the fiber food you ate, says Taub-Dix. Increase your total fiber intake over the course of a week or two (rather than all at once), and these symptoms will likely disappear.
If you continue to experience pain when digesting high-fiber foods, talk to your doctor or dietitian. They can help you understand what foods your body doesn’t like.
In addition, according to Taub-Dix, a slight increase in bloating should not be confused with weight gain. High-fiber foods, such as fruits and vegetables, are high in nutrients and low in calories, so the last thing you need to do is eliminate them from your diet because of a little bloating.
“If you have a lot of fiber in your diet and you feel stretched out in your abdomen, it doesn’t mean you’ve put on weight,” says Taub-Dix. “It’s not fat, it has nothing to do with fat. It’s just bloating due to the processing of carbohydrates in your body, which can sometimes cause air bubbles to form.”
According to Taub-Dix, drinking plenty of water or tea is a great way to soothe stomach cramps.
You have diarrhea
According to Taub-Dix, eating too much fiber, although rare, can cause diarrhea or lose feces. This is more common if you take too many dietary supplements (e.g., chewing candy) or eat a lot of fiber-fortified foods (e.g., snacks, breakfast cereals).
“When you try to increase your fiber intake too quickly and you’re not used to it, it can cause this side effect,” says Taub-Dix. “If that’s the case, make sure you drink enough fluids to avoid dehydration and relax on the fiber for a day or two until your system settles down.”
