How much fiber should you consume during a diet?

Translated by: Avramov Maxim - an enthusiast of a healthy lifestyle and author of the website ilovemysport.ru.
2020-02-04

Dietary fibers or cellulose are a type of carbohydrate that our body cannot digest. Most carbohydrates break down into sugar molecules. However, fiber is not one of them. It does not break down and passes through the body undigested. Fiber helps control hunger and regulates blood sugar levels.

Types of Fiber

There are two types of fiber: soluble fiber and insoluble fiber. Both are beneficial for health.

Soluble fiber. It dissolves in water and helps lower blood glucose and cholesterol levels. Soluble fiber is found in foods such as oatmeal, nuts, beans, lentils, and blueberries.

Insoluble fiber. It does not dissolve in water and helps food move through the digestive system. This type of dietary fiber helps prevent constipation and intestinal issues. Insoluble fiber is found in foods such as whole grain bread, whole grain couscous, brown rice, beans, carrots, cucumbers, and tomatoes.

Foods High in Fiber

You already know that fiber is necessary for good digestion. Now let’s find out what foods contain fiber.

Tips on How to Get More Fiber:

- Eat whole fruits instead of drinking fruit juices.

- Replace white rice, bread, and pasta with brown rice and whole grain products.

- Have whole grain cereals for breakfast.

- Choose raw vegetables for snacks instead of chips, crackers, or chocolate bars.

- Add legumes or pods to soups two to three times a week instead of meat.

How Much Fiber Should You Consume in a Day

If you are on a low-carb or low-calorie diet, it may be difficult for you to get the necessary amount of fiber. For others, it is much easier. Today, there is an abundance of high-fiber snacks available in stores. It is also found in protein bars from some popular brands, which may contain around 15 g of dietary fiber.

While most people consume little fiber each day, health enthusiasts, on the other hand, often overdo it.

So, how much fiber should you consume daily? To maintain a healthy lifestyle, children and adults need 20-30 g per day, although on average we only get about 15 g. Whole fruits, vegetables, whole grains, and beans are the best sources of fiber.

How Much Fiber Should You Consume During a Diet

As we mentioned, fiber is an indigestible type of carbohydrate. It is beneficial for health in both the short-term and long-term. Low-carb and low-calorie diets do not provide sufficient dietary fiber.

A high-fiber diet lowers cholesterol and blood pressure levels. It also alleviates symptoms of inflammatory bowel diseases. High-fiber diets reduce the risk of a number of diseases: type 2 diabetes, heart disease, and cancers of the breast and pancreas.

In a study conducted at Harvard, 40,000 male healthcare workers participated. Researchers found that high fiber intake reduced the risk of coronary insufficiency, a precursor to ischemic heart disease. A similar study involving nurses produced comparable results.

Increased fiber intake lowers the risk of developing metabolic syndrome, a group of conditions that increase the chances of developing heart disease and diabetes. These factors include high blood pressure, high insulin levels, excessive weight (especially in the abdomen), high triglycerides, and low high-density lipoprotein (the good cholesterol).

A low-fiber diet and a large amount of foods that cause a sharp increase in blood sugar levels increase the risk of type 2 diabetes. Both studies conducted at Harvard, involving male and female healthcare workers, confirm this theory. Such a diet more than doubles the risk of developing type 2 diabetes compared to a high-fiber diet that is low in high glycemic index foods.

So how much fiber should you consume during a diet? Individuals aged 14 to 50 are recommended to consume 25-35 g of fiber per day. However, this norm is individual for each person. In any case, do not overdo it! Even medicine in excess can become poison.

Side Effects of Excess Fiber in the Body

High-fiber diets are beneficial in the long term. However, such a lifestyle can lead to side effects. Remember that dietary fibers are indigestible. A large amount of fiber can be difficult to move through the digestive system. Try to keep moderation in mind and watch for symptoms of excess fiber in the body:

1. Discomfort. This is one of the most common signs of excess fiber in the body. It is accompanied by a feeling of heaviness and fullness in the stomach, leading to a decreased appetite. For several hours after eating, you may still feel overly full. It can be difficult to start the next meal when you still feel uncomfortable from the previous one.

2. Bloating. A large amount of fiber in the gastrointestinal tract can lead to bloating and gas. Bacteria in the colon digest a substantial amount of fiber, resulting in gas production. Bloating and gas are often accompanied by painful sensations.

3. Diarrhea or constipation. If you are on a high-fiber diet and consume little fluid, this can lead to constipation. The main culprit is soluble fiber, found in fruits and oatmeal. If constipation is untreated, it may lead to intestinal obstruction. Reducing intake of this type of fiber can lower the risk of constipation. On the other hand, an excess of insoluble fiber, found in greens or wheat, can rapidly push the contents of the gastrointestinal tract, causing diarrhea.

4. Poor nutrient absorption. Poor nutrient absorption from high-fiber foods is the least obvious side effect. However, in the long term, it can seriously harm your health. Fiber can bind to and reduce the absorption of certain minerals by the body: calcium, magnesium, iron, and zinc.

However, studies conducted on humans and animals have yet to confirm reduced absorption. Decreased mineral absorption may be compensated by the fermentation of fiber in the colon. This process releases bound minerals and promotes their absorption. In any case, you should not forget about nutrients while on a high-fiber diet.

How to Determine Excess Fiber

The norm for fiber is 14 g per 1000 kcal per day. The protein bars we discussed, with about 15 g of fiber, typically contain only 200-250 calories per serving. If you eat two of these bars in a day, you no longer need additional fiber, even if you have more meals ahead. Additionally, if your menu includes 2-3 nutrient-rich meals and plenty of whole foods, you may exceed the daily fiber intake by 2-3 times.

The exact amount of excess fiber will be individual for each person. The key is the change in the amount of consumed dietary fiber over a short period. Simply put, if you consume 30 g of fiber and then suddenly increase to 60 g, you will fully experience the side effects. On the other hand, some people may consume the same 60 g without any harm to their body.

Remember, if you feel bloated, suffer from constipation, or have diarrhea, these may be signs of excess fiber in the body.

This article is translated from Muscle & Strength.