Is too much of Fiber Bad?

Is too much of Fiber Bad?


We hear so much about fiber and all its health benefits. The carboholics who eat subsist on refined, low fiber foods are advised to increase the fiber intake. It is commonly seen that most of my clients eat very less fiber. So my advise is to increase their fiber intake and there are many who end up thinking that if they eat lots of fiber then their health problems will disappear and then come back to me telling that they are having problems of flatulence and in some cases diarrhea.

Yes, you can overdo with fiber. If you eat more than required amount which is about 30 grams per day, then you are definitely going overboard.

Some of effects are mentioned below

  • You can end up with gas, diarrhea, bloating in the lower abdomen.
  • It can interfere with the absorption of many vitamins and minerals such as iron, calcium, zinc, magnesium etc.
  • It can cause the food to move too fast through the digestive tract before the nutrients are absorbed.
  • It can decrease your appetite if your aim to increase the calorie intake. All you will do is end up eating less than you require.

Do not start your fiber intake immediately. Increase fiber slowly in your diet and do not forget to combine it with 8 glasses of water daily.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

3 Replies to “Is too much of Fiber Bad?”

  1. Good post.

    I’m suspicious of fiber. It has bad effects in large amounts, which I’ve experienced. But why should I assume it’s good in smaller amounts? Why aren’t smaller amounts simply less bad?

    It’s like corn. Intuitively you can tell that it’s bad. It passes through you——fast. And it stays intact on the way through. That doesn’t sound good for nutrient absorption to me. Fiber is the same.

  2. Hi I am a 19 year old who recently lost over 37 pounds 🙂 did it very healthy, exercising everyday for an hour, eatting smaller, healthier portions. But now I have a concern…I have been having issues with going to the bathroom and so my mother bought me some Fiber pills along with some stool softener, and so I have been taking 5 pills of fiber as stated for my age, and 1 stool softener a day for the past maybe a week or so and the past 2 days I didn’t take them until tonight I took just the fiber pills and now the past maybe couple days I am having issues…I have a sore bottom along with what looks almost like diper rash (and no I do not wear dipers obvi) and it seems as though I am having a leaking problem kind of…I do know that I am going to be taking a break from taking the fiber and stool softener for a while but should I be concerned or should I just lay off and calm down? please someone help bc I am so nervous right now….thank you so much.

  3. The thing about fiber, is that most of the bad benefits you are going to come across are not a result of the amount of fiber you are eating – the negative effects like gas or bloating are a result of going from a low fiber diet to a high fiber diet very rapidly. If you ease into a high fiber diet, you will avoid a lot of the problems people would associate with “too much” fiber. And also, drink a lot of water :]

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