May 9, 2021


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Is it possible to get too much fiber if you eat a healthy diet?

Juice cleaning may seem like a healthy fad, though nutrition experts advise against it for several reasons. One of the main reasons: they lack fiber.

Nutritionists often promote the benefits of a high-fiber diet full of a variety of vegetables and other plant-based foods. In fact, eating your vegetables is known to be good for your health.

“Fiber consumption has long been associated with several health benefits, including reduced risk of various diseases, including cardiovascular disease, type 2 diabetes, and certain types of cancer,” said Jonathan Valdez. , owner of Genki Nutrition and a New York City media spokesman New York State Academy of Nutrition and Dietetics.

He highlighted other benefits such as improved immune function, prevention of constipation and reduction of blood pressure, cholesterol and inflammation.

But for those who are overcoming the situation, it is possible to overdo it and eat whatever diet too rich in fiber? Is there too much fiber even something?

We asked nutrition experts to break it down.

First, what exactly is fiber?

“Dietary fiber comes from the edible parts of a plant that we can’t digest or absorb in the small intestine,” he said. Melissa Halas, registered dietitian and author of several books for children and adults which promote the health benefits of fiber.

Fiber can be insoluble or soluble, both “superheroes for your health,” Halas added. The former helps prevent constipation and keep you regular, while the latter can lower your body’s cholesterol levels and make you feel full, and most plants contain both types, in different amounts.

“Soluble fiber is easily fermented by intestinal bacteria and used as energy by the large intestine in your cell,” he continued, noting that fiber consumption positively affects the composition of microbes in the gut. “The more you feed your gut, the more microbial diversity you will have. This is good because having a healthy, diverse microbiome is essential for overall immunity and brain health.”

You don’t need to focus on breaking down soluble fibers against the insoluble ones in your diet, but you should think about your overall fiber intake. Eating a wide variety of fruits, vegetables, whole grains, legumes, herbs and spices will provide you with many types. And the benefits are endless.

Can you eat too much?

“The majority [people] we are not even on the verge of getting enough fiber in our daily diets, ”he said Frances Largeman-Roth, registered dietitian nutritionist and author of “Smoothies and Juices: Prevention Curing Cooking.”

Meanwhile, “fiber foods take longer to eat and tend to be more filling than many other foods,” said Jill Weisenberger, a registered dietitian nutritionist and creator of the “Stick to it”Video course.

Fill your diet with a wide variety of plant-based foods to maximize your fiber and nutrient intake.

This fullness would make it difficult to consume too much fiber, but it is true possible.

“Anyone with certain gastrointestinal problems, especially those susceptible to intestinal blockage, could eat too much fiber. And it’s possible to get too much fiber from fiber supplements or fiber-rich foods,” Weisenberger said.

“If you go overboard (say you have two stuffed bean burritos and several bowls of kale, plus a little edamame) and you exceed 35 grams, you could experience symptoms of too much fiber,” Largeman-Roth suggested.

What happens to your body if you eat too much fiber?

Eating too much fiber or suddenly increasing fiber intake can cause uncomfortable gastrointestinal symptoms such as bloating, gas, flatulence and diarrhea, ”the nutritionist said. Alyssa Northrop.

If you’re trying to increase the amount of fiber in your diet, consider these possible side effects, but don’t let that stop you from following a nutrient-rich diet. Pay attention to other possible root causes.

“Unfortunately, the signs of too much fiber can also mimic other gastrointestinal problems, such as irritable bowel syndrome or inflammatory bowel disease,” Halas said. “So feeling gassy, ​​cramped, bloated, or excessively full doesn’t necessarily mean you get too much fiber.”

He advised using a fiber tracking app for a few days to measure how much you consume and take note of the plant sources you use. However, if you have a history of messy foods, it is best to avoid tracking systems.

“You can far exceed the recommended fiber intake. Many of my vegetarian or vegan customers take between 40 and 45 grams of fiber a day with no problems and get short- and long-term health benefits,” he added.

There have also been concerns about a very high fiber diet it can cause a decrease in absorption of health-promoting minerals such as calcium, magnesium and zinc, and while this may be true, research suggests that eating foods with natural fiber naturally leads to an increase in mineral levels due to the fact that these plant-based foods are usually richer in nutrients in general.

“This is more of a concern about overuse of fiber supplements,” Weisenberger noted. So, as long as there are no other health issues restricting your diet in a conflicting way, the benefits of eating nutritious plants often outweigh the risks.

“People in some cultures eat a lot more fiber than the average person and tend to have fewer chronic illnesses,” Northrop noted. “So the problem is not eating too much fiber, but eating more fiber than your body is used to. Your digestive system and gut bacteria take longer to adjust to a higher diet in fiber ”.

If you still don’t eat a lot of fiber, try increasing your intake gradually instead of making a sudden change to avoid potentially unpleasant side effects.

If you still don’t eat a lot of fiber, try increasing your intake gradually instead of making a sudden change to avoid potentially unpleasant side effects.

What to do if you eat too much fiber?

“If you experience uncomfortable symptoms, try to back away from the amount of fiber you eat to rest your digestive system,” Northrop said. “Then increase your intake over time to get your digestive system and gut flora used to eating more fiber.”

In addition to reducing the amount of fiber you consume in a day, Largeman-Roth advises varying fiber sources.

“Instead of eating high-fiber cereal dishes to get what you need in a day, you have some cereal, also berries and other fruits, salads, cooked vegetables (which are easier to digest than raw), whole grains, then, beans and nuts, “he said.” Also, while fiber supplements can be helpful if you’re having trouble getting enough, you don’t have to rely on them for all of your daily fiber. “

Check with a professional if you have any questions about fiber intake or if you continue to experience bad symptoms.

“Intentional excessive intake of fiber may indicate an eating disorder or an eating disorder, in which case contact your doctor,” Halas said. “Working with a dietitian is always helpful in evaluating overall diet and fiber intake, beyond macros.”