Grain fiber -- insoluble fiber -- works to reduce the risk of constipation and hemorrhoids by allowing stool to move through the intestines. Ironically, eating too much can cause constipation, indigestion, intestinal gas and abdominal pain. Knowing how much and what type of fiber to eat can help reduce your risk of developing these symptoms.
Dietary Fiber
There are two forms of dietary fiber: soluble and insoluble. Soluble fiber works to lower blood cholesterol and balance blood sugar. Insoluble fiber works to create bulk in the intestines, which reduces the risk of constipation and hemorrhoids. Whole grains, legumes, seeds, nuts, vegetables and fruit have dietary fiber.
Recommended Daily Allowance
The recommended daily allowance of dietary fiber is 38 g for men and 25 g for women. You should get both soluble and insoluble fiber. Foods that have high amounts of dietary fiber are whole grains such as oatmeal and brown rice and fruit such as pears are apples. Cereal is also high in dietary fiber, along with whole-wheat bread.
Concerns
Maintaining the recommended daily allowance of dietary fiber can help boost your overall health and keep your digestive system running smoothly. However, getting too much fiber can cause liquid to be absorbed from the intestines, leading to constipation. If it's not treated promptly, this can cause nausea, intestinal gas, hemorrhoids and stomach pain. The most effective treatment for constipation caused by eating too much fiber is eating less fiber. Your physician may also recommend that you use an over-the-counter laxative.
Considerations
If you experience constipation regularly, contact your physician. The Mayo Clinic website recommends introducing dietary fiber into your diet slowly to avoid constipation or abdominal discomfort.
