What happens if you eat too much fiber?

Your body needs fiber, but you need to be careful if you consume foods high in fiber.

Fiber is a type of carbohydrate that cannot be digested by the human body. But it has many health benefits, such as supporting your weight loss, lowering blood sugar and improving digestion. If you have problems such as constipation or diarrhoea, you may be advised to include more fiber in your diet to reduce your symptoms. Following a high-fiber diet can help you deal with these problems, but health problems can arise if you’re not careful.

What is fiber?

This macronutrients carbohydrates is divided into monosaccharides, disaccharides and polysaccharides. Fiber is one of the polysaccharides obtained from plants.

There are two types of fiber:

• Insoluble fiber does not dissolve in water. It adds volume to the stool and helps prevent constipation. Its parts include the structure of plants, such as the skin of vegetables and fruits.
• Soluble fiber absorbs water, thickens and forms a gel-like substance in our digestive system. It may help lower cholesterol. Sources of soluble fiber include beans, oatmeal, barley, broccoli, apples and citrus fruits.

Why does our body need fiber?

Fiber is removed from the body through the intestines. Experts say it doesn’t add fat or energy to foods, but it does add a lot of volume and prevents constipation or colon cancer.

• Helps control blood sugar.
• Insoluble fiber binds to bile acids, reducing the absorption of fat and cholesterol.
• Fiber in your diet fills your stomach, increases satiety and helps you maintain your weight.
• Balances intestinal pH, supports intestinal fermentation to produce short-chain fatty acids and aids digestion.

What are the side effects of eating fiber?

According to the US Food and Drug Administration, the recommended daily fiber intake for adults is 28 grams. If consumed more than recommended, it may cause many health problems. Here are the side effects:

     1. Anaemia

Anaemia is low levels of healthy red blood cells and can make you weak and tired. Too much fiber can interfere with iron absorption and cause anemia.

     2. Osteoporosis

Fiber binds to calcium, making it unabsorbable by the body. If you don’t get enough calcium, you may develop osteoporosis, a condition that makes a person’s bones weak and brittle.

     3. Stomach bloating

If you suddenly consume too much fiber, it can cause gas and bloating. This is because gut bacteria ferment undigested fiber in the intestine.

     4. Mineral deficiency

Consuming too much fiber can prevent the body from absorbing nutrients properly. Minerals such as iron, calcium and zinc are affected by fiber consumption.

     5. Rectal fissure

Experts say that reducing fiber and water intake can cause hardening of the stool. It can cause rectal fissures, which are small tears in the anus lining.

     6. Constipation

More fiber and less water will make the stool very hard. This can lead to constipation, where it is difficult to digest food or having fewer than three bowel movements per week.

     7. Diarrhoea

Eating foods high in fiber can not only lead to constipation, but can also cause indigestion and loose bowel movements. If your body can’t handle fiber, your stomach will be upset.

If you are experiencing these problems, drink plenty of water, gradually reduce fiber consumption and keep your body active.