Fiber affects your body differently than other foods because of the way your digestive system handles roughage. Most of fiber's effects are positive, but you may have problems if you eat too much of it when you are not used to a high-fiber diet. The negative effects do not cause lasting harm, but they include uncomfortable issues such as excess gas that makes your abdomen swollen.
Negative Effects
Your body needs at least 25 to 38 g of fiber every day, depending on your sex and age, according to the American Academy of Family Physicians. Eating that amount prevents constipation and the accompanying bloating and dry, hard-to-pass stool. Do not immediately start eating the recommended amount if you previously ate a low-fiber diet. Your body must adjust to the added roughage gradually, or the fiber itself induces gas and swelling because your intestines cannot properly process it. You may also experience cramps and flatulence because of the excess gas unless you raise your fiber intake slowly.
Positive Effects
Normally, fiber prevents swelling from excess gas, constipation, diarrhea and other digestive problems because of its ability to pass through undigested and move other food along with it, MayoClinic.com advises. Soluble fiber becomes a gel when exposed to water, while insoluble fiber absorbs the liquid without changing its form. The roughage adds volume and moisture to your stool, making it soft, solid and easy to pass during bowel movements.
Prevention
Swelling, gas, flatulence and stomach pain from fiber is preventable by making a minor dietary change every few days, according to the American Academy of Family Physicians. For example, add extra fruit or vegetable servings to your meals, then replace processed foods with whole-grain versions. Reduce the fiber if you feel swollen and bloating or experience any other negative symptoms, then reintroduce it slowly. You may need to wait a week between changes to give your system enough time to adjust. Fiber requires adequate water to do its work, so drink at least 64 oz. daily along with the roughage.
Considerations
The potential risk of gas-related swelling and other temporary problems from eating fiber is offset by the advantages. Roughage has other positive effects besides aiding digestion. Soluble fiber brings down your blood cholesterol level, MayoClinic.com advises, as well as slowing glucose absorption, which aids blood sugar regulation. Fiber takes more time to chew than other foods, which gives your body more time to send fullness signals to your brain and helps you eat less. You also feel sated longer, which aids weight loss.
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