Table of contents:
- What is the amount of fiber intake that is said to be excessive?
- What happens to the body if there is excess fiber?
- Relax, this is a safe way to apply a high-fiber diet
A high-fiber diet does have a myriad of health benefits, including lowering cholesterol and blood sugar levels and helping to lose weight. But be careful, if you consume too much fiber is also not good, it can even cause certain health problems. So, what is the safe limit for eating fiber in a day? Here's the explanation.
What is the amount of fiber intake that is said to be excessive?
Fiber is the indigestible part of plants and belongs to the group of carbohydrates. You can get this fiber easily through the consumption of fruits, vegetables, cereals, and other high-fiber foods.
Daily fiber requirements vary based on sex, age, and pregnancy or breastfeeding status in women. Based on the Indonesian Ministry of Health's Nutrition Adequacy Rate (RDA), adult women need at least 30 grams of fiber per day, while adult men need more fiber intake, which is around 38 grams per day. If you are pregnant, you need to add 3 to 4 grams of additional fiber to your daily diet.
Even though most people actually experience a lack of fiber, still a high-fiber diet can sometimes create certain health problems if done excessively.
Reporting from the Medical News Today page, a person is said to have excess fiber if they consume more than 70 grams of fiber a day. In fact, some people begin to feel discomfort in their stomachs and experience indigestion if they consume more than 45 grams of fiber per day.
Maybe you don't realize if this condition is caused by a high-fiber diet that you are doing. The reason is, it is quite easy to reach 70 grams of fiber per day.
For example, you might eat oatmeal at breakfast, then eat fruit or vegetables at lunch, then eat whole grain foods at dinner. Well, this high-fiber diet can be at risk of causing certain health problems.
What happens to the body if there is excess fiber?
When you experience excess fiber, your body will produce several signs and symptoms, including:
- Bloated
- Stomach cramps
- Constipation or diarrhea
- Dehydration
- Loss of weight
- Nausea
- Bowel obstruction, especially in people who have Crohn's disease
When you eat foods that are fibrous, bowel movements tend to become heavier and faster. The more fiber that must be digested, the heavier the bowel movements will be and cause gas formation in the stomach and eventually constipation symptoms to appear.
A study in 2012 tested 63 participants who experienced constipation, bloating, and stomach pain by providing certain amounts of fibrous food.
As a result, participants who consumed fiber according to the recommendations felt that they no longer experienced symptoms of digestive system disorders such as flatulence, abdominal pain, and diarrhea. This proves that maintaining fiber intake remains as needed, not less or excess, will have a positive impact on the digestive system.
Excess fiber also makes you prone to nutritional deficiencies. Because according to Brie Turner-McGrievy, Ph.D., R.D. from the University of North Carolina at Chapel Hill, excess fiber in the body can interfere with the absorption of several minerals, including iron, calcium, magnesium, zinc, and antioxidants such as beta-carotene.
Relax, this is a safe way to apply a high-fiber diet
The main key to overcoming excess fiber, of course, is to reduce fiber intake in your diet. This is supported by the Food and Nutrition Board of the Institute of Medicine which says that a low-fiber diet can help keep your daily fiber needs at normal levels.
If you experience symptoms of excess fiber that are classified as heavy, try to reduce your fiber intake by 10 grams per day until the symptoms gradually reduce. You do this by consuming whole grain based products such as bread and whole grains or by consuming cooked fruits and vegetables.
In addition, also meet your daily fluid intake needs. The more fiber you eat, the more fluids you need. This aims to help your digestion from possible constipation.
Not only that, you are also encouraged to exercise regularly to keep your body healthy and fit. This way, your symptoms tend to decrease and it becomes easier for you to control your daily fiber intake.
x
