The more fiber, the better...right? A Cleveland Clinic expert explains that most of us are fiber-deficient, but sometimes, too much can clog things up.
Can Too Much Fiber Cause Constipation? A Cleveland Clinic Expert Responds
Updated Sep. 17, 2024
Fiber is a type of carbohydrate that the body can’t digest—which is a good thing, as it helps to sweep out waste and toxins. Fiber is found abundantly in foods like fruits, vegetables, whole grains, and legumes and is essential for a healthy digestive system. It also plays a key role in reducing cholesterol, stabilizing blood sugar, and even increasing your longevity.
Despite the importance of fiber, many of us aren’t getting enough of it. The average American consumes only about 15 grams of fiber daily, but the recommended amount is between 25 and 38 grams, says Julia Zumpano, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. “Some people can benefit from consuming more for optimum health,” Zumpano adds.
But could there be such a thing as too much fiber? If you’ve enjoyed a belly full of popcorn at the movies or a generous plate of lentil or chickpea pasta, maybe you’ve encountered this question.
The answer is yes. Zumpano says while a healthy dose of fiber keeps things moving in the bathroom, overdoing it can actually gum up your system, especially if you’re not hydrating enough. You might be consuming too much fiber if you’re experiencing symptoms like:
- diarrhea
- stomach cramps
- gas
- bloating
- abdominal distention
- indigestion.
Ahead, Zumpano details the potential consequences of too much fiber intake, and what steps you should take if you find yourself with this discomfort.
Can too much fiber make it hard to poop?
“Yes, too much fiber can lead to constipation if you are not consuming enough fluids, specifically water,” Zumpano says. The exact amount of fiber that might cause constipation can differ from person to person and depends greatly on how much water they’re drinking.
“Most people cannot consume ‘too much’ fiber just from their diet alone,” she adds. “It’s usually high doses of fiber supplements that bring fiber intake to an excessive level.”
She says some individuals might also find they’re initially sensitive to an increase in fiber because their bodies haven’t yet adapted to the change.
What should you do if you’ve eaten too much fiber?
“Increase water intake, that helps keep the stool soft and easy to pass,” Zumpano advises. Without enough water, fiber can actually lead to hard, difficult-to-pass stools instead of helping your digestion.
The Mayo Clinic, referencing guidelines from The U.S. National Academies of Sciences, Engineering, and Medicine, advises daily fluid intakes of about 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women. This total should include all fluid sources, even the water content found in foods, which typically accounts for about 20% of your hydration.
Keep in mind that lifestyle factors including your activity level, the climate you live in, any health conditions you might have, and whether you’re pregnant or breastfeeding can influence how much you should be drinking each day.
If you’re unsure whether or not you’re drinking enough, a quick glance at your urine can tell you. If it’s pale yellow, you’re likely well-hydrated. Darker urine or urine with a strong odor could be a cue to increase your water intake.
How to maintain a healthy fiber intake
According to Zumpano, to prevent the discomfort associated with a sudden increase in fiber, it’s essential to incrementally boost your intake. Begin by adding approximately five grams of fiber per day until you achieve the recommended daily intake of 25 to 38 grams. It’s also important to evenly distribute your fiber consumption throughout the day and ensure you drink enough fluids before, during, and after consuming fiber-rich foods.
She also emphasizes the significance of understanding the two types of fiber: Soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance that helps create soft, manageable stools. Insoluble fiber, often known as roughage, does not dissolve in water. Instead, it assists in moving food through your gastrointestinal tract, helping to alleviate constipation.
Here are some good sources of each type of fiber:
- Soluble fiber: Oats, legumes, bananas, apples, pears, root vegetables, barley, and chia seeds.
- Insoluble fiber: Wheat, rye, leafy greens (such as kale and collard), the skins of fruits and vegetables, nuts, and seeds.
If you are sensitive to a high fiber diet, consider increasing your intake of soluble fiber as it is gentler on the stomach, notes Zumpano.
If you’re concerned about your fiber intake or continue to struggle with constipation despite making changes, it’s a good idea to consult your healthcare provider for guidance.
About the expert:
- Julia Zumpano, RD, LD, has been a registered dietitian with the Cleveland Clinic Center for Human Nutrition for almost 20 years, specializing in disease prevention and management.
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Originally Published: September 17, 2024
