Your body utilizes fiber to maintain regular digestion. When consumed in the right amounts, fiber offers many benefits. However, an excess consumption of fiber can lead to unpleasant symptoms--particularly if you are not accustomed to a higher-fiber diet in the first place. By understanding the correct amount of fiber to eat each day, you can maintain bowel health.
Significance
Two types of fiber exist: soluble and insoluble. Neither type is digested by the body, but instead they work to aid in digestion. Insoluble fiber does not dissolve in water and increases stool bulk, helping to alleviate constipation and irregularity. Soluble fiber does dissolve in water and forms a gel with other foods in the body, to slow stomach emptying. This helps to lower blood cholesterol levels, according to Go Ask Alice, a health resource from Columbia University.
Adding to Diet
The daily recommended intake for fiber is 25 grams a day for females age 19 to 50 and 38 grams for males ages 19 to 50, reports the Colorado State University Extension. However, if you do not currently consume this level of fiber, adding too much too fast can cause adverse symptoms such as intestinal gas, abdominal bloating and cramping.
Daily Excess
Even if your digestive tract is accustomed to high levels of fiber, over time this can have adverse effects. Taking in too much fiber can result in fiber moving too fast through the digestive tract, preventing vitamins and minerals from being absorbed and/or used. This is particularly true of insoluble fibers, which can block the absorption of calcium, magnesium, phosphorus and iron. Because fiber also is responsible for adding bulk to the stool, too much fiber can cause blockages in the gastrointestinal tract.
Sources
Understanding what types of foods contain fiber can help you to find the right balance between eating enough and eating too much fiber. Soluble fiber sources include dried beans, oat bran, rice bran, barley and fruit pectin. Insoluble fiber is found in plant leaves, peels, skins and in whole grains. Pay careful attention to serving sizes of fiber, as one slice of bread could represent two serving sizes--which will double the listed number if you eat the entire slice.
Solution
Fiber is a necessary component to maintaining your digestive health. However, eating too much fiber too soon can be painful. Instead, try gradually incorporating added servings of fiber each week to allow your digestive tract to become more accustomed to higher fiber levels. Drinking lots of water while you do this can also help to prevent adverse symptoms. If you are concerned you are eating too much fiber, keep a food diary that helps you keep up with fiber intake. Pinpoint the times when you may be eating too much and decrease your intake.
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