Fibre is a vital component of a healthy diet, found abundantly in foods like lentils, vegetables, and whole grains. While fibre offers numerous health benefits, consuming too much of it can lead to various uncomfortable symptoms and health issues. Let's explore what happens when you eat too much fibre and how to find the right balance.
We spoke to our expert Dr Shweta Jaiswal, Senior Dietician - Sharda Hospital to shed some light on what happens when an individual eats too much fibre. Here is what she shared with us.
Types of Dietary Fibre
There are two main types of dietary fibre:
1. Insoluble Fibre
This type of fibre does not break down as it passes through the digestive system. It adds bulk to stool and aids in bowel movement. Sources include plant skins and certain green vegetables.
2. Soluble Fibre
Soluble fibre forms a gel-like substance when mixed with water in the digestive tract. It helps keep stools soft and slows down digestion. Sources include grains, seeds, and legumes.
Recommended Fibre Intake
The Centers for Disease Control and Prevention (CDC) recommends consuming 22 to 34 grams of fibre per day, depending on age and sex. However, the majority of people do not meet these recommendations. The optimal amount varies based on factors like gender, age, and pregnancy status.
Symptoms of Eating Too Much Fibre
1. Bloating and Gas
Excessive fibre intake can lead to bloating and excessive gas production in the digestive tract, causing discomfort and flatulence.
2. Feeling Too Full
Fibre-rich foods can make you feel overly full, leading to discomfort and a sense of heaviness.
3. Stomach Cramps
Some individuals may experience stomach cramps or abdominal pain due to high fiber intake.
4. Constipation or Diarrhoea
Both constipation and diarrhoea can occur with excessive fibre consumption, as fibre affects stool consistency and bowel movement frequency.
5. Dehydration
Fibre absorbs water in the digestive tract, potentially leading to dehydration if fluid intake is inadequate.
6. Poor Nutrient Absorption
Excessive fibre can interfere with the body's ability to absorb essential nutrients like calcium, zinc, and iron, leading to deficiencies.
Also Read: What Are the Different Types of Asthma and How Can They Be Treated
7. Weight Changes
Some individuals may experience weight changes, either due to increased or decreased food intake resulting from high fibre consumption.
8. Nausea
In some cases, consuming too much fibre can lead to feelings of nausea or gastrointestinal discomfort.
9. Intestinal Blockage
Rarely, excessive fibre intake can cause intestinal blockages, particularly in individuals with certain digestive conditions.
Finding the Right Balance
While fibre is essential for digestive health, it's crucial to consume it in moderation. Gradually increase fibre intake and drink plenty of water to help prevent discomfort. For individuals with conditions like irritable bowel syndrome (IBS), fibre levels should be adjusted based on symptoms.
A Final Word
While fibre is an essential part of a healthy diet, overconsumption can lead to various digestive issues and discomfort. It's essential to find the right balance and gradually increase fibre intake to avoid unpleasant symptoms. By incorporating fibre-rich foods into your diet mindfully, you can enjoy the benefits of fibre without the discomfort of excessive consumption. Remember, balance is key to maintaining optimal digestive health.