Fiber is vital for your health, although it doesn’t often get the attention of carbs and protein or vitamins and minerals. It can be a little uncomfortable to talk about how it impacts going to the bathroom. When it does come up, it’s usually in the context of a deficiency. Most Americans consume less than their recommended daily amount of fiber. The effect of too much fiber is even less well-known (https://longevity.technology/lifestyle/fiber-overload-how-excess-intake-impacts-your-body/).
The importance of fiber in digestion shouldn’t be understated. Fiber itself isn’t entirely digestible, and the process of moving it through and out of the body also helps us expel other waste. It can also make us feel fuller, and evidence suggests it can reduce our levels of LDL cholesterol. It’s good for heart health and blood sugar levels.
Most fiber is considered soluble or insoluble, depending on its ability to absorb water. Most cereals, vegetables and fruits contain fiber, but the soluble kind tends to be found more prominently fruits like bananas, avocados and apples (particularly in the skin), while insoluble fiber dominates cereals like wheat and corn. Products made with whole grain flour are particularly strong in insoluble fiber.
You may be thinking you need to increase your fiber intake, but be careful. Too much fiber too quickly can cause bloating, gas and even constipation (yes, constipation is also a symptom of fiber deficiency). Increase your dietary fiber slowly by just a few extra grams a week at first, and make sure to stay hydrated at the same time. Drinking water reduces the constipation risk.
Other potential worries from consuming too much fiber include its ability to block the absorption of essential minerals. Iron, calcium, zinc and magnesium are all vital to health and present in our diet. If there’s too much fiber in our body, they won’t be able to do their jobs and we could end up feeling quite ill, with cramps, nausea, irregular heartbeat and stomach pain among the symptoms.
A rarer but potentially serious side effect of excess fiber is a phytobezoar developing in the gastrointestinal system. This is a large lump of indigestible material, including fiber. It can cause pain and nausea and prevent the digestion of regular food.
Find out whether you need more fiber in your diet, but be aware of the risks and manage any increase slowly and carefully.
