Most Americans could benefit from eating more fiber, but more isn’t necessarily better.
Fiber is a nutrient that’s important for health.
But itispossible to have too much of a good thing.
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What Is Fiber?
Fiber is atype of carbohydratethat the body doesn’t digest or absorb.
Fiber is found exclusively in plant foods such as fruits, vegetables, nuts, seeds and whole grains.
There aretwo types of fiber: soluble and insoluble.
Soluble fiber, when mixed with liquid, forms a gel-like substance that’s important for good digestive health.
It also helps reduce LDL cholesterol levelsthe “bad” bang out of cholesterol, according to the CDC.
Soluble fiber binds to this cholesterol and helps ferry it out of the body, notes theNational Lipid Association.
Some sources of soluble fiber are bananas, apples, oats, berries and avocados.
Insoluble fiber, on the other hand, does not attract liquids.
It helps manage constipation by adding bulk to the stool and moving things along.
It also promotes insulin sensitivity, says theCDC.
Eating enough fiber is very important for health.
If you’re trying to increase your fiber intake, do so slowly.
you’ve got the option to try adding a few grams of fiber per week.
If you rely too heavily on fiber, you may end up feeling too full to eat other foods.
While many people worry about overeating, undereating has real consequences, especially when chronic.
You May Become Constipated
Overdoing fiber could lead to constipation for a variety of reasons.
Constipation brings with itall kinds of symptoms, from gas and bloating to abdominal pain and temporary weight gain.
This happens when fiber builds up in the intestine and forms a ball that blocks things from passing through.
Inadequate chewing could also contribute.
How Much Fiber Should You Eat Daily?
Daily fiber recommendations vary based on your age and sex.
And eating foods high in fiber is a good thing.
However, it’s possible to overdo it.
Most people are not meeting the recommended amount of fiber.
If you’re looking toincrease your fiber intake, do so slowly over time to prevent gastrointestinal distress.
And remember, it’s all about balance.
While fiber is important, don’t neglect protein, fat and other carbohydrates.
You may also want to stay away from carbonated beverages or gum, as these can exacerbate bloating.
Also, be mindful of how your body responds to a high fiber intake.
The most common symptoms of eating too much fiber are bloating, gas and abdominal discomfort.
Most of the time, having too much fiber causes temporary discomfort without serious harm.
