Fiber is indeed an important nutrient in the body which is required for overall body growth and development. However, as overconsumption of anything can cause serious problems, same goes with fiber. It is not at all recommended to consume fiber beyond limits. It is not only harmful to your overall health but also will cause various diseases.
Here we have tried to provide all the important information about the problem you may face due to uncontrolled consumption of fiber. Read on to get full details about the causes, symptoms as well as important benefits of fiber consumption.
What are the Symptoms of Too Much Fiber?
There are various effects of too much fiber consumption, which you should keep in mind while adding fiber-rich food products in your diet. It should always remember that the daily intake of fiber for women is 25 grams and 38 grams for men. Usually, this limit is not crossed by the general fiber intake. However, if you increase your fiber intake rapidly, you can experience the uncontrolled fiber intake. This may show some symptoms as well. Too much fiber causes diarrhea as well as a stomach ache.
Some of the major symptoms of too much fiber consumption are listed below.
- Abdominal pain
- Diarrhea or loose stools
- Temporary weight gain
- Intestinal blockages, especially in people suffering from Crohn’s disease
- Reduced blood sugar levels
If all these symptoms appeared accompanied by nausea, vomiting as well as high fever or inability to pass stool or gas then it is recommended to consult with your doctor immediately.
What are the best ways to get more fiber in your diet?
While learning about consuming the recommended dose of fiber and save yourself from eating too much fiber, you should how to add fiber in your diet in required quantities.It is also important to get your daily intake of fiber instead of supplements to curb too much intake of fiber. Consuming fiber through your foods is also important as it provides healthy vitamins as well as minerals to your body along with fiber to keep yourself healthy.
Intake of soluble as well as insoluble fibers is always recommended by the experts to get rid of fiber deficiency and to save yourself from uncontrolled fiber intake. Some of the major sources of soluble and insoluble fibers are listed below.
● Sources of soluble fibers
- Oats○ Brussel sprouts
- Oranges○ Apples
- Seeds such as flax and chia
● Sources of insoluble fibers
- Fruits skins○ Whole grains
- Root vegetables such as radish, beets, and carrots
- Dark green leafy vegetables or green beans
- Wheat bran
Apart from this, you can also opt for some of the best fiber supplements if it i highly required. Some fiber supplements such as psyllium, inulin, wheat dextrin, methylcellulose help in providing you a good amount of insoluble fibers. However, as mentioned earlier, it is always important to get fiber from food sources, which is highly beneficial for the body, especially gut.
You can also opt for fermentable fiber sources, which are considered as good for overall body development. Some of the major sources of fermented fibers are,
- Chicory root
- Jerusalem artichoke
What are the Benefits of Fiber?
If consumed in required amounts, fiber is highly important for the body and provides important health benefits. Fiber is an essential nutrient for the body to carry out important bodily functions. Fiber is required for carrying out bowel movements, blood sugar management, cholesterol, improving the number of healthy gut bacteria as well as to prevent various chronic diseases. Fiber consumption is also helpful in getting constipation relief and promotes weight loss.
In various studies, it has been found that in the people who consume a diet rich in fiber or around 50 grams of fiber every day, the percentage of chronic diseases such as colon cancer is very much low. So it is recommended to increase the amount of fiber. You can drag it beyond the required daily intake, however, make sure that you are consuming too much fiber.
The best way to get confirmed with the fiber intake is to consult with the nutritionist, who can guide you on the consumption of fiber according to your body as well as lifestyle.
Final thoughts on too much fiber
It is highly necessary to make a balance of the consumption of fiber in your body. Even though it is considered good to have fiber more than the required daily intake, you should always be careful while increasing fiber content in your body. You should always avoid making sudden changes in the consumption of fiber.
You can increase the fiber consumption by eating foods which are high in fiber to get relief from constipation. Opt for fiber supplements only when you are not getting enough fiber from the foods, which you are eating in your meals every day. To avoid the condition of indigestion or constipation, along with consuming fiber-rich foods, also make sure that you are drinking a lot of water.
It is recommended to consult with your doctor immediately if you are not seeing any improvement in the symptoms of uncontrolled fiber intake even if you stopped eating too much fiber. Always find out the amount of fiber in a particular food. Ask your doctor about the consumption of fiber supplements and how to consume it in a correct manner. You should also consult your doctor about how quickly you should raise your fiber intake as well as the symptoms you are facing is really due to eating too much fiber.
Do not wait for a long time if you feel nausea, vomiting as well as high fever after increasing the fiber intake and consult with your doctor immediately. Your doctor might help you in providing required medication after analyzing your overall condition as well as your health history.
By Prajakt K.