Is there any harm in eating too much fiber?

Answer 1

Answer Anything taken to extremes is not good for us... including eating too much fiber. Unfortunately, the average American is consuming about 15 grams of fiber and it is not enough. Organizations such as the American Heart Association and the American Dietetic Association recommend 25 - 35 grams of fiber. If you decide to increase your fiber intake, do so gradually. Increasing too much too soon may cause stomach cramping and really loose stools. Also, increase your water intake. Increasing fiber and not drinking enough water may cause constipation. (Is there any evidence for any of these statements?)

Answer 2

Fiber is a natural substance found in fruits, vegetables and grains. It is an essential part of healthy digestion. If you suddenly go from a low-fiber diet full of meat, eggs, dairy products, white sugar, and white flour to a high-fiber diet of unrefined fruits, vegetables, and grains, you may experience some unpleasant, but usually temporary, symptoms, including:

• Intestinal cramping and discomfort from the temporary slowing down or stopping of digestion
• Diarrhea, if too much insoluble fiber increases the speed at which food moves throughout the digestive tract.
• Malabsorption of certain nutrients, which bind to fiber, including calcium, magnesium, iron and zinc, although this is typically so minimal that it does not cause for much concern
• Constipation or even intestinal blockage, if you eat too much fiber without enough water
• Intestinal gas, caused by the natural bacteria in your digestive tract breaking down substances in the fiber

To avoid these side effects, simply increase your fiber intake gradually over a few weeks. When increasing your fiber intake, make sure to also increase your fluid intake. Drink at least 8 glasses of water a day.

Answer 3

Because 95% of Americans don't get enough fiber, cases of harm resulting from eating too much fiber are rare. One case where ill effects may surface is when people who are used to the standard American, low-fiber diet add too much fiber too quickly in the form of supplements such as wheat bran or psyllium. Another time problems can occur is when a person eating a high-fiber diet is not drinking enough water or is taking a diuretic. Other than that, a gradual transition to a whole-foods, plant-based, high-fiber diet typically is very beneficial with few ill effects.