Dietary fiber – often known as "roughage" – is a type of carbohydrate found in foods of plant origin.
Although the human body does not fully digest fiber, it is very important for health. Consuming it brings a number of benefits, including improving digestion, supporting heart health, and aiding in weight control.
But how much fiber should we consume each day and what happens if we exceed the recommended amount?
To shed some light on this, the Metro (UK newspaper) spoke to Barbara Kubicka, a doctor and former GP at the National Health Service, who explains what happens to the body when we consume too much fibre. Some of the effects, she says, are not pleasant at all.
How much fiber should adults consume each day?
According to Dr. Kubicka, adults should aim for about 30 grams of fiber per day.
Ideally, this amount should come from a combination of foods such as:
vegetables
fruits
whole grains
legumes
nuts and seeds
She emphasizes that increasing fiber consumption should be done gradually, while it is very important to also drink enough water.
When the amount of fiber increases too quickly, various digestive symptoms often begin to appear.
Why are fibers important?
Fibre plays a very important role in digestive health. According to the doctor, most people in the UK actually don't consume enough fibre.
It helps in:
supporting the gut microbiome
regulating blood sugar levels
normal functioning of the digestive system
However, as with most things in nutrition, there can be too much of a good thing, especially if consumption increases too quickly.
When this happens, the intestine may have difficulty adjusting and some discomfort may occur.
Signs that you are consuming too much fiber
Abdominal bloating
One of the first symptoms people notice is abdominal bloating.
If you suddenly increase your fiber intake – especially from whole grains, legumes, or supplements – the bacteria in your gut begin to ferment more fiber.
This process produces gas and can cause an uncomfortable feeling of bloating after eating.
Most frequent flatulence
Along with bloating, many people also notice increased gas.
A slight increase is normal when you improve your diet, but if it becomes excessive, it may be a sign that your digestive system is trying to adapt to the sudden change.
Abdominal pain and cramps
Some people may also experience abdominal cramps or digestive discomfort.
Insoluble fiber, found in foods like bran and some whole grains, can strongly stimulate the intestines. If the body is not used to it, this can cause pain or cramps.
Constipation
Although fiber usually aids digestion, in some cases it can have the opposite effect.
Fiber adds bulk to stool and absorbs water. If you increase your intake without drinking enough fluids, your stool may become firmer and harder to pass.
More frequent or softer stools
On the other hand, in some people, digestion may be accelerated.
A very high fiber intake can speed up the movement of food in the intestines, leading to softer stools or a more frequent need to go to the bathroom.
Another sign: a “rumbling” stomach
According to Dr. Kubicka, a simple sign could be the fact that the stomach starts making frequent noises, like gurgling.
This happens because large amounts of fiber ferment in the intestines and produce gas.
Therefore, experts recommend that the amount of fiber be increased gradually, always accompanied by enough water, so that the digestive system has time to adapt. /GazetaExpress/
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