Fiber is an indigestible type of carbohydrate found in all of the plant foods in your diet, including fruits, vegetables, legumes and whole grains. Your body needs fiber to help maintain bowel regularity, and consumption of a high-fiber diet can lower your risks for the development of heart disease or diabetes. However, if you rapidly add lots of fiber to your diet, you can experience stomach pain and other associated symptoms.
Fiber Basics
Because you can't digest the fiber content of your food, it passes more or less intact through your digestive system, according to the Mayo Clinic. Some plant foods -- including psyllium, peas, oats and apples -- contain soluble fiber, which mixes with the water in your system and forms a gel-like substance that can help decrease your blood glucose and cholesterol levels. Other plant foods -- such as nuts, wheat bran and a variety of vegetables -- contain insoluble fiber, which increases the bulk of your stool, promotes movement in your digestive system and helps relieve or prevent constipation.
Fiber Recommendations
If you are an adult male age 50 or younger, you need a minimum of 38 g of fiber per day, according to the American Academy of Family Physicians. Men above the age of 50 need at least 30 g per day. If you are an adult woman age 50 or younger, you need a minimum of 25 g of fiber each day, while women over the age of 50 need at least 21 g of daily fiber. The Harvard School of Public Health recommends getting your fiber from fresh fruits and vegetables, whole grains, nuts and legumes whenever possible.
Intestinal Pain
If you do not currently eat a lot of high-fiber foods, adding substantial amounts of them to your diet in a short period of time can trigger cramping and pain in your "stomach," which is actually your intestines, the Mayo Clinic reports. Additional potential symptoms of overly rapid fiber introduction include abdominal bloating and the production of significant amounts of intestinal gas.
Decreasing Pain
You can diminish or prevent painful gastrointestinal effects by introducing a single high-fiber food to your diet at a time and judging its effects before adding more, the AAFP reports. If a particular item triggers painful side effects, avoid it and try another type of food. When you add fiber to your diet, you will also need to increase your fluid intake so that your body can better adapt to its presence. If possible, drink eight glasses a day of liquids that have little or no calories, such as water or unsweetened tea.
Considerations
In addition to its effects on your digestion and glucose and cholesterol levels, fiber consumption can help your body absorb the nutrients in your food more efficiently, the AAFP notes. A diet rich in fiber can also help you control or lose weight by giving by extending your feelings of fullness following a meal. Consult your doctor to learn more about controlling or avoiding gastrointestinal pain associated with fiber consumption.
