As much as taking nutrients is important for your body, overconsuming is also not a good thing. Intake of too much amount of any supplement like carbohydrates, fats, fiber, vitamins and minerals is not the best for your body. Consuming more than required can give issues to your health and cause many diseases too. Taking too much fiber in your daily diet can cause bloating, gas, and constipation too. A person can relieve this discomfort by making lifestyle changes like increasing their water consumption, exercising, and making meal changes. In this article, we will talk about about the best sources of fiber and symptoms and treatment of having too much fiber.
High fibre foods
You should atleast eat 70 grams of fiber in a single day. Things go out of control if you exceed this limit. It is more difficult if you are a vegetarian. The best sources of fiber are:
- 1. Legumes
- 2. Whole grain
- 3. Some fruits and vegetables
- 4. Seeds and nuts
The optimal amount of dietary fibre to be consumed, according to gender and age is:
- 25 g per day for adult women
- 38g per day for adult men
- Elderly (above 50 years) (21 g for women, 30 g for men)
Too much fiber symptoms
Intake of fiber has a huge impact on your bowel movement too. Which is why too much fiber can cause constipation and is not good for your digestive system. Therefore, it is necessary for an individual to not overlook the warning signs of excessive fibre. Here are some of the most common symptoms of eating too much fibre.
- Gas
- Full feeling
- Weight gain
- Nausea
- Bloating
- Stomach pain
- Constipation
- Dehydration
Treatment of too much fiber
There are a lot of things that you can do from your end to prevent or pacify the amount of fiver present in your body. Below mentioned are some of the points to prevent or treat too much fiber consumption:
1. Drink more water/fluids
You should try and consume more and more fluids like juice and water. Consuming enough water in a day is never bad unless your body retains fluids. Anyway, drinking more fluids can also balance the amount of fiber present in your body. High fiber diet although can reduce the risk of cancer.
2. Consume less fiber food items
Intake of less fiber food items can reduce the amount of fiber in your body and help in maintaining a balance. Such food items include well cooked meats, canned fruits and vegetables, white bread, white rice etc.
3. Increase physical activity
Working out helps in a lot of things and is beneficial for your body. It does not only cure diseases but contributes in maintaining a healthy lifestyle. If there is too much fiber in your body, increase your physical activity and exercise daily. If you are not able to do so, consult your doctor.
Also Read: Signs Your Body Gives You to Add More Fiber to Your Diet
4. Avoid foods that trigger bloating
There are certain food items that increase the chance of bloating in your body. Such ingredients are chewing gum, beans, oats, dairy products, alcohol etc. Avoiding these products can trigger bloating which is caused by too much fiber in your body. Therefore, it is wise to avoid these food items.
These were the best sources, symptoms and causes of having too much fiber. There are two types of fibre - soluble and insoluble, both difficult for the human body to digest. Therefore, keep the amount of fibre in your meals balanced and don't overeat it!
(Written by Navya Kharbanda)
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