You Asked: Is It Possible to Eat Too Much Fiber?

Fiber plays an important role in your health. Most adults need to eat between 25 and 35 grams of fiber each day. (To learn more about fiber sources and health benefits, read Figuring Out the Facts on Fiber.) Despite all its health benefits, you can overdo it on fiber. Eating more than 50 grams of fiber a day might…

decrease the amount of vitamins and minerals your body absorbs, among them zinc, iron, magnesium, and calcium.
move food through the digestive tract too quickly for some nutrients to be absorbed properly.
cause gas, diarrhea, bloating, diarrhea or stomach discomfort.
decrease your appetite for other nutrient-rich foods that are needed by the body for proper health.

If you are experiencing any of the symptoms above due to excessive fiber consumption, take a look at your daily diet. Fruits, vegetables and whole grains are the most common foods that contain fiber, and while they are an important part of a healthy diet, they should be eaten in balance with other foods, such as lean protein, heart-healthy fats, and low-fat dairy. Take a peek at your macronutrient balance. Are you getting adequate protein and fat? If not, cut back on the fiber-rich foods and ramp up your consumption of fats and protein, both of which have important health benefits in their own right.

Are you eating exclusively whole grains? While whole grains do have more health benefits than refined grains, if you're eating too many of them, you might end up consuming too much fiber. Dietary guidelines established by the U.S. government in 2005 recommend that half of your daily grains servings should be whole grains. That's at least three servings of whole grains per day. The rest can be refined carbs if desired.

Comments

-POOKIE- 7/12/2019

The UK is now stating we need higher fibre intake, most people eat far too little. If we eat the 10-a-day vegetables and fruit we should be, we will be getting more. Report

DEE107 7/10/2019

thanks Report

TOMATOCAFEGAL 7/8/2019

Yes it’s possible....and you will know it!! But you find your right amounts, can only help your body Report

KHALIA2 6/24/2019

Thanks for sharing! Report

MNABOY 5/27/2019

Thanks Report

TOMATOCAFEGAL 3/28/2019

I know if I am getting too much when I have very loose bowels when eating healthy.
When eating fatty foods, I get the same result. That’s why I track. Report

GMACAMI 3/15/2019

interesting Report

CLUKASH64

This article sounds like propoganda for meat, dairy, and processed food companies. . What on earth did humans ever do before white bread? Report

NASFKAB

Very useful Report

FISHGUT3

thanks Report

7STIGGYMT

Too much of a good thing is rarely good! Report

NASFKAB

I also find Spark articles may not be well researched & unfortunately use out dated material Report

XNANNY

I range from 25 to 65 grams of fiber. I take calcium and magnesium as well as many other vitamins/minerals! Report

EO4WELLNESS

Interesting Report

ALUKOWSKY

I'm a vegetarian. My protein, therefore, comes from whole grains and legumes which -- guess what -- have lots of FIBER. That's on top of the fresh fruit and vegetables I eat every day. I'm absolutely NOT going to switch from fat-free to low-fat dairy products; I cook with olive oil, and the legumes, nuts, and soymilk I consume already contain fat. I seem to average about 50 grams of fiber per day. I have NEVER experienced ANY gastrointestinal issues, and since I also take vitamin and mineral supplements, I'm pretty sure my body is absorbing enough of those nutrients too. So no; I'm not worried about eating too much fiber. Most Americans don't get enough. Report

NIGHTGLOW

Strongly agree with those questioning the validity of this piece. Many doctors recommend a higher than 35 grams-per-day fiber intake - particularly for diabetics. And take a look at this from Diabetes Canada:
"For adults Diabetes Canada recommends 25 to 50 grams of fibre every day."

It's frustrating that many SP articles don't cite sources, and yet present information as fact, especially when so many studies and medical authorities contradict each other and recommendations vary so widely.

TL;DR: can site many sources recommending higher intake. Report

EVILCECIL

Need your fiber. Report

LIN1263

I do not eat more then 30 grams of fiber daily, I think any more would not be good for you. Report

LIZSPRINGSTEEN

Thanks for sharing. Report

EVILCECIL

Doubt a balanced diet could have too much fiber. Report

MOONGLOWSNANA

I have to be careful with my fiber intake. My history also includes some lactose intolerance. I use kefir in smoothies and can get along quite well, however a full serving of yogurt can give me problems if I also have too much fiber that day. I recently read about a study comparing low fat dairy and whole fat dairy in the development of Type 2 diabetes. Low fat or skimmed milk may not be the present day recommendation. I have to be extremely careful with micronutrients such as magnesium because that contributes to my digestive issues. I want to choose foods healthily, that do not give me bouts of diarrhea or other symptoms of IBS, but it's been a difficult time figuring out what to choose. When I restricted gluten I suffered the loss of B vitamins - not a healthy decision for me. I'm still trying to figure out what to eat in moderation and what combinations are not good for me... Report

VNUTPEANUT

Okay, this is a highly exaggerated article. I highly doubt any of you are over doing fiber. These facts only apply to, say, individuals with eating disorders who actually overdue fiber intake for the purpose of extreme weight loss. I'm guessing if you all cut out meat and dairy you'll feel lots better and the fiber is not to blame. Report

ITSMEBIDIE

Well i think i have finally found my problem I have had chronic diarrhea for over a year now seen doctors for it and the only thing they could tell me was to take a over the counter medicine but reading the article and looking at my records i have been in-taking to much fiber and i have been doing this for a very long time now because people tell i am not getting enough fiber and that is why i am having the problem and it looks like it is actually causing the problem i will know for sure because i am going to cut it down and see what happens Report

FOXGLOVE999

Too much fiber is a big problem for me. I really have to balance low fiber with high fiber, especially avoiding insoluble fiber. 25 grams is very easy to get, I often go over 35 grams a day, and I pay for it. Like so many things, people go overboard, too much of a good thing is still too much. Report

STARCHITARIAN

Completely agree with Yoga Chica. Milk and meat? As soon as I dropped both those poisons I dropped 124 pounds. I have been eating upwards of 50-60 grams of fiber a day for 18 months with no side effects other than feeling better than ever. Is high fiber and plant based the solution for everyone? No, but neither is milk and meat. One persons ideal food is anothers poison. Report

WOAHLOTTAINFO

I'm a vegan and I only eat whole grains and fruits, veggies, and all the other good stuff we need. This article is very interesting. I kept going over my calorie goals simply because I tried to squeeze in too many whole grains for my fiber intake.This is good to know! Now, since I know I am overdoing it with my fiber I can drink more non-dairy milk to help increase my "dairy" intake which I know I was not getting nearly enough of.

What about adding psyllium husk (not nasty Metamucil, which has added processed, bone char sugar)? Is that a good source of fiber? Report

1REDJEWEL

Being a vegan, I don't eat anything from animals,tons of fruits and veggies, no processed grains, or processed fats.My lean protein comes from beans.My fiber, really high, but so is my water, 8-12 cups a day. I think this study needs to be revisited. Report

COSMICWATCHER

So the advice is to eat refined grains in place of whole grains if desired, to avoid the overconsumption of fiber???
I think we need to think about the bigger picture here. Even if too much fiber can indeed cause problems, i don't think the solution is to eat refined grains; these things play havoc with insulin and stuff, and they just equal sugar. there's no study whatsoever proving that one needs to eat refined grains= no benefits for your health!
i'd say try to eat less (of fiber-rich) food, if you think your fiber overload could be causing you problems. don't opt for simple starches, it is one of the worst things you could do for yourself. Report

YOGA_CHICA

So, are you saying that a vegetarian or vegan diet is unhealthy? That one must eat meat (what you call "lean protein") and dairy in order to be healthy? I would love to see the citations for these claims from reputable scientific journals. I eat more than your recommendation for fiber, I do not eat meat or dairy, and I never eat refined, highly processed grains. Since adopting this eating style, I have never been healthier. I suggest you do some further research and rethink the irresponsible claims made in this article. Report

GLORIAMAJDI

Most Americans don't eat too much fiber. I eat pretty well and still I don't get the recommended 25 grams per day. Report

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You Asked: Is It Possible to Eat Too Much Fiber?

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