Fiber-rich foods play an essential part of a healthy diet. In fact, men who are age 50 and younger require around 38 g of fiber a day, with 25 g recommended for women, suggests MayoClinic.com. However, when your body is not used to this much fiber at once, you may experience unpleasant side effects. This is especially true if you try to move from a small amount of fiber per day to the recommended amount overnight.
Gas
Gas is one of the more common side effects that can occur with a fiber-rich diet. Fiber can be broken down into two main type: soluble and insoluble. Foods high in soluble fiber tend to cause the greatest problem with gas, as soluble fiber is not broken until it reaches the large intestine. Here bacteria start to break the fiber down, creating gas as a by-product. When you increase your fiber quickly instead of gradually, your body is not used to digesting the high amount of fiber, resulting in gas buildup. Given time, the bacteria in your digestive tract will acclimate to the new fiber levels, and you will experience less gas buildup
Bloating and Cramping
As gas builds up in the large intestine, other side effects like bloating or cramping can present themselves. Gas buildup from extra fiber can make your stomach feel tight or full and may even make your stomach look distended. If you develop a lot of gas at once, bloating can turn into stomach cramping.
Minimizing Side Effects
To minimize the potential side effects, introduce more fiber into your diet slowly. Add 4 or 5 g of fiber to your daily diet each week until you reach the recommended amount for your age and gender. If you develop uncomfortable gas, bloating or cramping, lower the amount you add for each additional week. Listen to your body; each person's digestive tract is different, with some more sensitive to fiber than others.
Beneficial Side Effects
While higher fiber can cause some unwanted side effects, the beneficial side effects of increasing fiber in your diet typically outweigh the temporary discomfort. For example, increased fiber can help normalize your bowel movements, due to the bulk insoluble fiber provides to stool. Insoluble fiber creates a gel-like substance in your digestive tract which can help reduce the amount of LDL cholesterol being absorbed into the bloodstream. This can lower your bad cholesterol, which reduces your risks for heart diseases. Insoluble fiber may also help control your blood glucose levels, suggests MayoClinic.com.
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