fiber

How Much Fiber is too Much? Should You Be Eating Less or More?

You might have seen other posts on our website highlighting the importance of one having enough fiber in their diets.

There is, however, the possibility of having too much fiber and that can have negative effects.

Find out how much fiber is too much.

What is dietary fiber?

Also known as roughage, its parts of food that your body is unable to digest unlike carbohydrates, proteins and fats.

There are two types of fiber:

  1. Insoluble Fiber: this type of fiber is generally responsible for the movement of your bowels, therefore those suffering from constipation issues would greatly benefit from it.
  2. Soluble Fiber: this type of fiber dissolves in water and is typically good for lowering your blood cholesterol levels.

The Benefits of Dietary Fiber

A diet sufficient in fiber can bring you these benefits:

  • Lower Cholesterol Levels
  • Improve Blood Sugar Levels
  • Improve Bowel Movements
  • Weight Loss

How Much Should We Eat Of It?

It defers for both men and women.

For men 50 and under, you should be eating 38 grams of it daily, whereas men over 50 only need 30 grams.

Women don’t need as much as women under 50 need 25 grams versus 21 grams for women older than 50.

Risks of Eating Too Much Fiber

Cramping

If you consume too much fiber, the rate of digestion can be slowed down, thus causing cramping.

Mal-absorption

Because fiber binds with the rest of the food in your system, it can interfere with the absorption of vitamins and minerals present in those foods. This typically is the case for calcium, zinc, iron and magnesium.

Constipation

While it does help relieve constipation, too much of it can cause it.

Remember, when you are increasing your fiber intake, you must also increase the amount of water you drink daily so that it does not get stuck in your digestive tract.

Diarrhea

I can never spell this one correctly without using a correction.

Sudden change in the fiber amount your body receives may not give it enough time to adjust. While fiber helps push your bowel movements out much better, too much too soon can create a result that is more than desired.

Gas

This is a temporary side effect and it can be avoided by slowly increasing your intake so that the body has time to adjust.

Final Word

Fiber is amazingly good for you, but it should be used with caution. Introduce it into your body slowly and your body will thank you for all of its benefits.

Remember, you should be drinking lots of water to ensure that everything is operating at maximum effectiveness and efficiency.

Leave a Comment