What Does Too Much Fiber Do In The Body?
It is well known that fiber is good for your health. But too much of a good thing can have harmful consequences. Find out more about this topic today.
Too much fiber can cause various problems, even if these largely indigestible substances are very healthy. We invite you to learn about the risks of consuming too much fiber.
Daily consumption of foods that provide us with fiber is necessary to maintain overall health. So they contribute directly to the regulation of digestion and even to a better mood.
Fiber and health
These constituents of food can be soluble or insoluble. They can be found in plant-based foods: in fruits, vegetables, grains, and legumes.
Various studies have indicated that fiber is beneficial for constipation prevention and the intestinal flora. They are also beneficial as a preventative against type 2 diabetes, high blood pressure and cancer. That is why institutions like the World Health Organization recommend consuming enough fiber. The recommended daily average amount is 25 g.
Too Much Fiber: What Consequences Are Possible?
Dietary fiber can remove certain food components from the body, which has advantages in the case of cholesterol, for example. However, vitamins and minerals can also be lost with it. Then find out what negative consequences can result from consuming too much fiber.
Digestive problems
Eating too much fiber can cause flatulence and gas. This often happens, for example, to people who are not used to large amounts of fiber. The gas formation can also cause pain and discomfort.
Various scientific studies show that the following symptoms can also occur:
- Soft stools and diarrhea
- Dehydration
- Muscle spasms
- Intestinal obstruction if you do not drink enough water
Fiber and minerals
Those who constantly consume too much fiber could suffer from a deficiency in certain minerals, such as calcium, iron, copper or zinc. These minerals combine with phytates (grains), tannins (lentils, beans, spinach and bananas) or oxalates (cauliflower and beans). They are then not properly metabolized and excreted.
Effectiveness of drugs
It is important to note that fiber could also affect the effectiveness of medicines. For example, they interfere with the absorption of some antidepressants, iron tablets, and drugs for diabetes or hypothyroidism, such as metformin and levothyroxine.
If you are taking any of the listed medications, it is a good idea to wait three to four hours after taking them before eating high-fiber foods. In any case, you should speak to your doctor or nutritionist, who can best advise you, about this.
This is how you can avoid too much fiber
In contrast, products such as carrots, pumpkin, citrus fruits, dried legumes, plums and oats contain soluble fiber. It is therefore recommended that the consumption of vegetables be varied.
Nutrition experts therefore give the following tips to help you consume a balanced amount of fiber:
- 3 servings of vegetables daily
- 2 servings of fruit daily (in their original form, not as juice)
- 6 servings of cereals daily (bread, muesli for breakfast, pasta or rice, preferably whole grain products).
- 4 or 5 servings of legumes per week.
Too much fiber
To prevent digestive problems, make sure you eat a balanced diet that contains the right amount of fiber. In addition, it is important to drink enough and to be examined by a doctor if you have any complaints. The best thing to do is to get individual advice from a nutritionist.
