You might have heard that a fiber-rich diet is a good start to weight loss, but there are downsides to fiber too–specifically if you are getting too much of it in your diet and not pairing it with enough protein.
Too much fiber can lead to some uncomfortable side effects, so if you are increasing your fiber intake, it’s important to keep some limits in mind.
Keep reading for more details.
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According to Dr. Eva Selhub, MD, it's important to keep dietary fiber in the proper amounts to help support your body's overall health without suffering the uncomfortable side effects that too much fiber might cause.
She explains, "Dietary fiber is important for your health, especially for your cardiovascular system, metabolic flexibility, gut health, and the stabilization of blood glucose levels. The average male adult should take in about 30 to 38 grams of fiber a day and for women the recommendation is 21 to 25 grams."
Healthline specifies that these guidelines are for adults under 50.
It's much more likely that you are consuming too little--not too much--fiber, but that does not mean you should start going overboard with your fiber intake.
According to Medical News Today, side effects start occurring when you eat more than 70 grams of fiber per day, which is more likely on a vegan, whole food, or raw diet.
If you do start eating too much fiber, the side effects are very uncomfortable.
Dr. Selhub explains that changes in bowel movements, bloating and gas, abdominal pain, and mineral deficiencies are all possible.
Although these side effects are definitely not ideal, it is possible to relieve them.
Medical News Today suggests increasing your fluid intake, exercising, and making some dietary changes to curb these side effects.
To prevent it from happening again, it's important to steer clear of making any drastic changes when it comes to your fiber intake, and increase the amount you're consuming incrementally while staying within the daily limits.
