A diet that is high in fiber can improve your overall health in many ways. It is associated with lower cholesterol levels and reduced risks of colon cancer, heart disease and type 2 diabetes. Increasing fiber intake also relieves constipation, hemorrhoids and diverticulitis and may improve the symptoms of irritable bowel syndrome. However, making sudden changes in your fiber intake can cause stomach disturbances and side effects such as diarrhea.
Treatment
Eating a large amount of fiber may cause intestinal cramping and pain, bloating, gas and diarrhea. These symptoms should pass on their own after the high-fiber food leaves your system. Drink additional fluids to replace those lost due to diarrhea. Call your doctor if diarrhea lasts longer than three days or it is accompanied by fever higher than 102 degrees Fahrenheit, dehydration, severe pain, bloody or black stools.
Amounts
Many Westerners are receiving too little fiber. The average American consumes less than 15 g of fiber each day, far less than the recommended amount of 20 g or more. Your fiber requirements increase as the amount of calories you consume increases. This means that some men, adolescent boys and athletes need up to 38 g of fiber daily. If you typically consume a low-fiber diet, any sudden increase in fiber-rich foods could cause side effects such as diarrhea.
Foods
Determine the fiber content of foods you eat by reading nutrition labels. Many fruits and vegetables are high in fiber, including pears, strawberries, blueberries, carrots and apples. Beans, legumes, seeds, dried peas and lentils are other rich sources. Some grain products are also high in fiber, including whole-wheat bread, some whole-grain cereals, barley, bulgur, brown rice, couscous and wheat bran.
Tips
If you want to make changes in the amount of fiber you eat, remember to start small. Add one new fiber-rich food at a time and wait several days between each change. As you increase the amount of fiber in your diet, you will also need to consume additional fluids to aid digestion. Aim for eight full glasses of water or other sugar-free, calorie-free drinks.
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