With the increasing inclination towards good diet and healthy food, people are being more pro towards eating a sufficient amount of dietary fiber, with the belief that it is good for their overall health and well-being. However, many of you might still be wondering whether is eating too much of fiber bad for health?
However, these people should crucially note that eating too much of fiber should never be a concerned as opposed to being fed on a low fiber diet. Actually, speaking the body’s overall fiber requirements are quite flexible and greatly associated with the type of diet that is being consumed.
Read on further to know more about how to counteract with the high fiber diet, in order to limit the amount of fiber and what are the most common symptoms associated with high fiber diet.
It is a well-known fact that dietary fiber is important for maintaining the body’s metabolic profile. It is also very important for better functional attributes of the cardiovascular system, respiratory system, and gut health.
Clinical studies performed all over the globe have evidently confirmed that an average male body requires around 30-38 gms of fiber for gaining good weight, whereas recommendations for female bodies are between 21-25 gms.
Fibers are mainly being categorized into two leading types, playing a different role in digestion, such as:
- Insoluble fiber: These types of fiber can add bulk to the stool, in order to allow them to pass more quickly through the intestine and stomach. This type of fiber is also helpful in maintaining a good pH and in preventing the growth of bad bacteria as well as intestinal inflammation.
- Soluble fiber: These types of fiber are responsible for producing jelly-like substance through food, in order to facilitate good digestion of the food that is being consumed. Studies have indicated their role in reducing the risk of cardiovascular disorders, regulation of blood sugar and reducing bad cholesterol.
Is eating too much of fiber bad for health?
Experts have proposed that a consumption of fiber should be proportionate, as eating too much of fiber especially within less time interval and quickly can also result in serious issues.
Studies could evidently relate negative health impacts on the digestive system due to overconsumption of dietary fibers. As a matter of fact, fibers that are being consumed through diet are being processed in the GI tract by mixing them into proportionate water; in order to create a soft bulk of waste for easy passage. However, when you are overdoing it, the proportion of water and fiber in the GI tract will be disturbed; which will eventually lead to the hard and bulky stool.
Thus, if you are really a concern to know if, is eating too much of fiber bad for health; then you should know that consuming more fiber than its daily recommended quantity can trigger a number of consequences, such as:
- Abdominal cramps
- Excessive bloating
- Flatulence, loose stool and/or diarrhea
- Constipation and temporary weight gain
- Intestinal blockage leading to Crohn’s disease
- Reduced blood sugar level
Four important signs that tell you about overconsumption of fiber
A change in bowel movement
It is very important to understand that excessive consumption of fiber can create digestion issues, such as constipation and/or diarrhea. Experts have suggested that fiber has the ability to attract more water in the intestine to create a smooth bulk of waste for easy discharge of stool through GI tract. If your fluid intake is not proportional to your fiber intake, it may cause dehydration in GI tract, leading to hardening or difficulty passing in the stool. The type of condition is highly common in case of overconsumption of soluble fiber. Contrary to which, if the person is consuming insoluble fiber that is most common in wheat, bran, leafy vegetables, etc. he may experience symptoms of diarrhea and/or loose stool etc. in order to allow rapid passage of excretory contents through GI tract.
Bloating and flatulence
Overloading oneself with fiber can create an imbalance fluid in the body, leading to excessive bloating as well as flatulence. This is more common, if the consumption of fiber is in excess, within less period of time. This is evident from a number of clinical studies, wherein scientists could observe that excess of fiber, if not digested is often being eaten by bacteria that are present in the GI tract, leading to increasing in gases. Thus, if you are really worried to know whether is eating too much of fiber bad for health; you should stop eating fiber more frequently.
Abdominal Pain and/or cramping
Cramping is one of the most common symptoms of overconsumption of fiber, which is due to delayed digestion of fiber.
Fiber is identified to be as the binding agent, which is responsible for binding with other nutrients and force them to be excreted via stool before they are being absorbed by the body. If in case, you are overdoing with your fiber intake, you are certainly providing more chances to the body to lose important minerals, such as iron, chromium, copper, zinc, etc.
Many studies have proposed that the phenomenon can be reversed by consuming moderately recommended fiber intake, along with prescribed vitamin C, fish oil as well as other forms of edible animal proteins.
Balance your fiber intake
If all of the above-mentioned symptoms are exhibited by you or anyone of your family members; then it is quite evident that he/she or you must be overconsuming fiber through your diet. In this regard, some of the some of the tricks, mentioned herewith can be helpful in balancing the same.
- Analyze on your own: It is better for you to kind of self-evaluate, which type of food is responsible for offering too much of it, which may lead to the symptomatic If a particular type of fiber is causing immediate trouble, you can easily switch to a different source for the better benefits.
- Increase fluid intake: As mentioned earlier, there has to be a clear balance between fluid and fiber intake. So, you are consuming more fiber or experiencing any of the related symptoms mentioned above, you can minimize the effect by drinking a lot of water.
- Slowly increase your intake: If eating a small amount of fiber did not give you any trouble, you can then increase the amount gradually over the period of week or two. In case, if you are experiencing any of the symptoms noted herewith, you can anytime reduce the intake.