Dietary fiber --- also known as bulk and roughage --- is an essential element in the human diet. Most people in the United States do not eat enough fiber. This under-consumption of fiber can lead to or exacerbate health problems such as constipation, hemorrhoids, high cholesterol and diabetes. However, too much fiber added to your diet too quickly can have negative, though usually temporary, side effects.
Bloating
Most Americans eat about half of the dietary fiber needed for good digestive health. Men should eat about 38 grams of fiber each day and women about 25 grams, according to MayoClinic.com. When deciding to add fiber to their diets, many people add too much too quickly. This can cause intestinal distress such as gas, bloating and cramping. These digestive tract problems occur because the beneficial bacteria in the intestines react against the unusual amount of fiber being consumed. Once your body becomes accustomed to a higher amount of fiber, intestinal distress usually ends.
Diarrhea
Fiber is designed to "clean out" the digestive system. Too much fiber in your diet can clean you out too quickly. Diarrhea may occur because your diet is too high in soluble fiber --- nuts, fruits, bran, seeds --- and not high enough in insoluble fiber, such as whole grains and vegetables. Soluble fiber soaks up the water in your intestinal tract as it progresses and produces loose stools. Insoluble fiber will bulk up your stools and decrease the likelihood of diarrhea.
Constipation
If you increase your daily intake of fiber too quickly or forget to also increase the amount of water you drink, bulk may build up in your intestines and create a blockage or hard stool. This can lead to constipation and hemorrhoids. By gradually adding fiber --- especially soluble fiber such as barley and bran -- to your diet, you can decrease or eliminate constipation and the development of hemorrhoids.
Mineral Loss
Fiber binds to certain minerals and escorts them out of the digestive system before they can be absorbed. These minerals include iron, magnesium, calcium and zinc. The loss of these minerals is usually offset by the minerals contained in fiber-rich foods, according to the National Institutes of Health. Mineral-rich high-fiber foods include fruits, grains and vegetables. Green beans, lentils and spinach are high in magnesium. Calcium-rich fiber foods include navy beans, almonds and bok choy. Oatmeal, seaweed and black-eyed peas are rich in iron. Zinc is found in pumpkin seeds, peanuts and wheat germ.
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