{"id":27559,"date":"2021-10-01T14:22:55","date_gmt":"2021-10-01T14:22:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27559"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"fiber-side-effects","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/","title":{"rendered":"Too Much Fiber Side Effects &#8211; Why Moderation Is Key For A Healthy Gut"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#What_Are_The_Types_Dietary_Fiber\" >What Are The Types Dietary Fiber?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Soluble_Fiber\" >Soluble Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Insoluble_Fiber\" >Insoluble Fiber<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#How_Much_Fiber_Do_You_Need\" >How Much Fiber Do You Need?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#What_Are_The_Side_Effects_Of_Eating_Too_Much_Fiber\" >What Are The Side Effects Of Eating Too Much Fiber?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Constipation\" >Constipation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Bloating\" >Bloating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Diarrhea\" >Diarrhea<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Intestinal_Blockage\" >Intestinal Blockage<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#How_To_Relieve_Too_Much_Fiber_Side_Effects\" >How To Relieve Too Much Fiber Side Effects<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Drink_Water\" >Drink Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Decrease_Your_Consumption_Of_Fiber\" >Decrease Your Consumption Of Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Switch_Your_Fiber_Sources\" >Switch Your Fiber Sources<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Exercise_More\" >Exercise More<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Avoid_Foods_That_Cause_Bloating\" >Avoid Foods That Cause Bloating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Choose_Cooked_Over_Raw_Veggies\" >Choose Cooked Over Raw Veggies<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#The_Benefits_Of_High_Fiber_Diet\" >The Benefits Of High Fiber Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Gut_Health\" >Gut Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Cardiovascular_Health\" >Cardiovascular Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Weight_Management\" >Weight Management<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Prevents_Constipation\" >Prevents Constipation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#Stabilize_Blood_Sugars\" >Stabilize Blood Sugars<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking for a way to improve your digestion, you might think that adding more fiber to your diet is the answer. But as it turns out, too much of a good thing (fiber) can actually have negative effects.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Too_Much_Fiber_Side_Effects\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Too_Much_Fiber_Side_Effects\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">The problem with eating too many <a href=\"https:\/\/betterme.world\/articles\/how-to-get-more-fiber\/\">high-fiber foods<\/a> is that it may cause bloating, gas, and constipation. And if those aren&#8217;t enough reasons to cut back on them &#8211; there are other possible (although rare) side effects as well: temporary weight gain (due to water retention), intestinal blockage, and reduced blood sugar levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s not just about how much fiber you eat though; the type of fiber also matters. Insoluble fibers like wheat bran may have negative effects on people who have irritable bowel syndrome (IBS). The amount of fluid you drink is also an important factor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Luckily, there are ways to relieve the symptoms from having too much fiber. In this article, we&#8217;ll look at the different types of fiber, what happens when you&#8217;ve had too much of them, and how to remedy this.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Too_Much_Fiber_Side_Effects\"><img decoding=\"async\" class=\"aligncenter wp-image-32124 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4570-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4570.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4570-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4570.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4570.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Types_Dietary_Fiber\"><\/span><strong>What Are The Types Dietary Fiber?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-for-weight-loss\/\">Dietary fiber<\/a>, also known as roughage, is an indigestible plant carbohydrate that aids digestion. Fiber can be classified into two different types: soluble or insoluble.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Soluble_Fiber\"><\/span><strong>Soluble Fiber<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Soluble fiber dissolves in water and turns into a gel-like substance in the GI tract that helps lower blood cholesterol and glucose levels, which is important for cardiovascular health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257631\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Foods high in soluble fiber include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oatmeal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Insoluble_Fiber\"><\/span><strong>Insoluble Fiber<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unlike soluble fiber, insoluble fiber does not dissolve and is completely indigestible. The undigested pieces of food create bulk in the digestive tract, which stimulates regularity by quickly pushing waste through the intestines (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544045\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Foods rich in insoluble <a href=\"https:\/\/betterme.world\/articles\/too-much-fiber-in-diet\/\">fiber<\/a> include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains such as wheat breads, whole wheat pasta, barley and bulgur\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bran flakes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Veggies like broccoli, green beans and carrots<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> High Fiber Foods For Pregnancy: What To Eat To Keep Your Gut Healthy<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Too_Much_Fiber_Side_Effects\"><img decoding=\"async\" class=\"aligncenter wp-image-32156 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4427-1024x576.png\" alt=\"fiber side effects\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4427.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4427-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4427.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4427-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4427.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Fiber_Do_You_Need\"><\/span><strong>How Much Fiber Do You Need?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most adults over the age of 19 need between 20 and 38 grams of fiber per day, depending on the amount of physical activity, height, and several other factors (<\/span><a href=\"https:\/\/www.ucsfhealth.org\/education\/increasing-fiber-intake#:~:text=Currently%2C%20dietary%20fiber%20intakes%20among,about%20half%20the%20recommended%20amount.\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The United States Department of Agriculture recommends that you get 14 grams for every 1,000 calories you consume to maintain a healthy weight (<\/span><a href=\"https:\/\/ask.usda.gov\/s\/article\/How-much-dietary-fiber-should-I-eat\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). So for example, if you consume 2,000 calories per day, you need 28 grams of fiber.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most adults should not eat more than 80 grams of fiber on a daily basis because it can cause intestinal problems like diarrhea and bloat (<\/span><a href=\"https:\/\/www.brightlifeclinic.com\/too-much-fiber-in-your-diet-symptoms-and-effects-of-fiber-overload\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). However, most people get less\u00a0 than the recommended amount of dietary fiber. If you are interested in increasing your intake of dietary fiber, be sure to do so gradually.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Increase your <a href=\"https:\/\/betterme.world\/articles\/is-fiber-a-carbohydrate\/\">daily fiber intake<\/a> by no more than 5 grams each week to prevent bloating and other side effects.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Too_Much_Fiber_Side_Effects\"><img decoding=\"async\" class=\"aligncenter wp-image-32099 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4584-1024x576.png\" alt=\"fiber side effects\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4584.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4584-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4584.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4584-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4584.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Side_Effects_Of_Eating_Too_Much_Fiber\"><\/span><strong>What Are The Side Effects Of Eating Too Much Fiber?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you ate too much fiber, you may experience these symptoms:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Constipation\"><\/span><strong>Constipation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Taking a lot of fiber without drinking enough water can lead to constipation (<\/span><a href=\"https:\/\/www.mdlinx.com\/article\/warning-signs-of-too-much-fiber\/lfc-4368\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). When you increase your fiber intake, you also need to increase your fluid intake. Movement or exercise can also help get things moving.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bloating\"><\/span><strong>Bloating<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Foods that are high in <a href=\"https:\/\/betterme.world\/articles\/super-vegetables\/\">fiber<\/a> can cause gas, bloating and diarrhea (<\/span><a href=\"https:\/\/www.mdlinx.com\/article\/warning-signs-of-too-much-fiber\/lfc-4368\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). When you eat a food high in fiber it is digested very slowly so the bacteria in your gut has time to ferment it which causes gas. If you add more fiber when you are already feeling bloated, this could cause further discomfort. Increasing fiber intake gradually rather than suddenly can help minimize this.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Diarrhea\"><\/span><strong>Diarrhea<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Even though fiber may help with constipation, having too much <a href=\"https:\/\/betterme.world\/articles\/high-fiber-diet\/\">fiber<\/a> can lead to diarrhea, especially if you create a sudden drastic increase in the amount of insoluble fiber your intestines are exposed to. Therefore adding more fibre into your diet gradually will help you avoid or reduce the symptoms of diarrhea (<\/span><a href=\"https:\/\/www.mdlinx.com\/article\/warning-signs-of-too-much-fiber\/lfc-4368\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Intestinal_Blockage\"><\/span><strong>Intestinal Blockage<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When eaten in excess, large amounts of fiber without enough fluid may cause intestinal blockages if they are unable to be fully digested or excreted by your body. While this is rare, it may be possible for large amounts of fiber that are not able to be digested to block the digestive passage (<\/span><a href=\"https:\/\/www.brightlifeclinic.com\/too-much-fiber-in-your-diet-symptoms-and-effects-of-fiber-overload\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).This is serious and requires medical attention.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Too_Much_Fiber_Side_Effects\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Too_Much_Fiber_Side_Effects\"><img decoding=\"async\" class=\"aligncenter wp-image-31966 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-3-1024x576.jpg\" alt=\"meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-3.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-3-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-3.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-3-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Relieve_Too_Much_Fiber_Side_Effects\"><\/span><strong>How To Relieve Too Much Fiber Side Effects<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u00a0If you&#8217;re consuming too much <a href=\"https:\/\/betterme.world\/articles\/are-peas-good-for-you-losing-weight\/\">fiber<\/a> in your diet, the following remedies can help:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Drink_Water\"><\/span><strong>Drink Water<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber needs water for it to function effectively. In the case of soluble fiber,\u00a0 the process of passing the fiber through your digestive system creates a gel-like substance that can absorb water and add bulk to your stool (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9684123\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Without enough water, this gel will become too thick and create dry, hard stools which can be difficult to pass.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decrease_Your_Consumption_Of_Fiber\"><\/span><strong>Decrease Your Consumption Of Fiber<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you temporarily reduce your intake of fiber, you allow your digestive system time to heal and regulate itself. If increasing your water consumption does not help with constipation then slowly remove concentrated sources or high fiber foods from your diet until symptoms have been reduced. You can then reintroduce fiber gradually.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A low-fiber diet entails eating no more than 10 grams of fiber each day. It&#8217;s one way of managing irritable bowel syndrome. Some healthy, low fiber foods to eat while on this diet, include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Canned or cooked fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Canned or cooked vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs, meat, and fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk, yogurt and hard cheese<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Too_Much_Fiber_Side_Effects\"><img decoding=\"async\" class=\"aligncenter wp-image-31403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4275-1024x576.png\" alt=\"fiber side effects\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4275.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4275-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4275.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4275.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Switch_Your_Fiber_Sources\"><\/span><strong>Switch Your Fiber Sources<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If reducing how much dietary fiber you consume doesn&#8217;t relieve uncomfortable side effects, try switching up where you get it from. In case you\u2019re experiencing constipation, try switching to insoluble fiber. If you\u2019re experiencing loose stools, try switching to soluble fiber.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of eating foods that are high in <a href=\"https:\/\/betterme.world\/articles\/low-fiber-diet\/\">fiber<\/a>, switch over to foods that contain fermentable fibers. Fermentable fibers, such as those found in bananas and garlic, can be broken down by your gut microbiome and they also prevent constipation by increasing the bulkiness of stools without increasing the quantity of stools produced.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exercise_More\"><\/span><strong>Exercise More<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High fluid intake and regular exercise promote the optimal functioning of the digestive system. While it may seem counterintuitive to exercise when your bowel movements are being interrupted, it has long been known to help regulate the body&#8217;s natural processes and improve digestion because it increases blood flow which can relax muscles and ease constipation. It also helps move food along through your digestive tract at a steadier pace so you will have fewer difficulties with bloating or gas (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1760153\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Foods_That_Cause_Bloating\"><\/span><strong>Avoid Foods That Cause Bloating<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some foods that contain high amounts of fiber may cause additional discomfort if you\u2019re already experiencing too much fiber consequences such as constipation or diarrhea; therefore avoid these foods until you\u2019ve experienced some relief from them:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans and Legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Most Whole Grains Including Oats, Barley, And Brown Rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Most High Fiber Cereals<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Choose_Cooked_Over_Raw_Veggies\"><\/span><strong>Choose Cooked Over Raw Veggies<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is generally recommended that you eat your veggies raw or at least steamed because the cooking process will break down some of its cellulose walls which helps to make them easier to digest. However if you want to avoid the effects of too much fiber and you do choose to eat them raw, make sure it&#8217;s finely chopped in small pieces to aid your digestive system and limit gas and bloating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are still experiencing too many <a href=\"https:\/\/betterme.world\/articles\/7-day-vegetable-soup-diet-recipe-weight-loss\/\">fiber<\/a> side effects, reduce your consumption of this particular food group even further to give your body a chance to recover. If the problem persists, try eliminating the produce all together for several days to see if that helps relieve these symptoms.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/keto-fiber-foods\/\">Keto Fiber Foods: 15 Low-Carb, High-Fiber Foods That Won\u2019t Kick You Out Of Ketosis<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Too_Much_Fiber_Side_Effects\"><img decoding=\"async\" class=\"aligncenter wp-image-33275 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4629-1024x576.png\" alt=\"fiber side effects\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4629.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4629-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4629.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4629.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_Of_High_Fiber_Diet\"><\/span><strong>The Benefits Of High Fiber Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fiber is good for you, as long as you are tolerating it well. When you eat a high fiber diet, it keeps the digestive system operating as it should. When you consume plenty of soluble and insoluble fiber, your digestive system stays healthy and happy. This is extremely important for the overall health of the individual. Some benefits of a high fiber diet include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gut_Health\"><\/span><strong>Gut Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber allows good bacteria to grow by feeding off of these indigestible carbohydrates in the diet, which decreases bad bacteria populations like E. coli or H. pylori that cause illness or infection within the gut (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257631\/#B23-nutrients-02-01266\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cardiovascular_Health\"><\/span><strong>Cardiovascular Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A high fiber diet may to decrease LDL cholesterol levels, which protects you from cardiovascular disease. This can be seen by the lowering of total serum cholesterol and low-density lipoprotein (LDL) levels in the blood plasma. In addition to that, a high-fiber diet also increases HDL or good cholesterol which again helps protect the body from developing heart disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257631\/#B23-nutrients-02-01266\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Too_Much_Fiber_Side_Effects\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Management\"><\/span><strong>Weight Management<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you eat a high fiber diet it leaves you feeling full for longer which reduces appetite resulting in weight loss. It is often used as a part of many different diets because of this reason alone.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prevents_Constipation\"><\/span><strong>Prevents Constipation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">By eating a high fiber diet, the stool becomes larger and moves more quickly through the digestive tract, which prevents constipation.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stabilize_Blood_Sugars\"><\/span><strong>Stabilize Blood Sugars<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber slows down the absorption of sugars so blood glucose levels do not spike, improving your body&#8217;s response to blood sugar changes. This is beneficial for those with diabetes or pre-diabetes because it can help keep their condition under better control (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257631\/#B23-nutrients-02-01266\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A high fiber diet can be beneficial to anyone regardless of age or sex, but if you are experiencing too much fiber side effects it is best to go back to the basics and gradually increase your fiber levels. Try incorporating one or two extra servings of fruit or veggies into your daily meals and measure how you feel for a few days before increasing further.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Too_Much_Fiber_Side_Effects\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544045\/\"><span style=\"font-weight: 400;\">Effect of dietary fiber on constipation: A meta analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2012, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257631\/#B23-nutrients-02-01266\"><span style=\"font-weight: 400;\">Effects of Dietary Fiber and Its Components on Metabolic Health<\/span><\/a><span style=\"font-weight: 400;\"> (2010, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/ask.usda.gov\/s\/article\/How-much-dietary-fiber-should-I-eat\"><span style=\"font-weight: 400;\">How much (dietary) fiber should I eat?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ucsfhealth.org\/education\/increasing-fiber-intake\"><span style=\"font-weight: 400;\">Increasing Fiber Intake<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., ucsfhealth.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1760153\/\"><span style=\"font-weight: 400;\">Potential benefits and hazards of physical activity and exercise on the gastrointestinal tract<\/span><\/a><span style=\"font-weight: 400;\"> (2001, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.brightlifeclinic.com\/too-much-fiber-in-your-diet-symptoms-and-effects-of-fiber-overload\/\"><span style=\"font-weight: 400;\">TOO MUCH FIBER IN YOUR DIET? SYMPTOMS AND EFFECTS OF FIBER OVERLOAD<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., brightlifeclinic.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mdlinx.com\/article\/warning-signs-of-too-much-fiber\/lfc-4368\"><span style=\"font-weight: 400;\">Warning signs of too much fiber<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mdlinx.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9684123\/\">Water supplementation enhances the effect of high-fiber diet on stool frequency and laxative consumption in adult patients with functional constipation<\/a> (1998, nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for a way to improve your digestion, you might think that adding more fiber to your diet is the answer. But as it turns out, too much of a good thing (fiber) can actually have negative effects. The problem with eating too many high-fiber foods is that it may cause bloating, gas, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":27563,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[122,87],"class_list":["post-27559","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Too Much Fiber Side Effects - Why Moderation Is Key For A Healthy Gut - BetterMe<\/title>\n<meta name=\"description\" content=\"Did you know about these negative \u2605 FIBER SIDE EFFECTS? \u27a4 Here is what eating too many fibrous foods can do, and how to prevent it from happening.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Too Much Fiber Side Effects - Why Moderation Is Key For A Healthy Gut\" \/>\n<meta property=\"og:description\" content=\"Did you know about these negative \u2605 FIBER SIDE EFFECTS? \u27a4 Here is what eating too many fibrous foods can do, and how to prevent it from happening.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1917724217.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Too Much Fiber Side Effects &#8211; Why Moderation Is Key For A Healthy Gut\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/\"},\"wordCount\":1921,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1917724217.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're looking for a way to improve your digestion, you might think that adding more fiber to your diet is the answer. But as it turns out, too much of a good thing (fiber) can actually have negative effects.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The problem with eating too many <a href=\\\"https:\/\/betterme.world\/articles\/how-to-get-more-fiber\/\\\">high-fiber foods<\/a> is that it may cause bloating, gas, and constipation. And if those aren't enough reasons to cut back on them - there are other possible (although rare) side effects as well: temporary weight gain (due to water retention), intestinal blockage, and reduced blood sugar levels.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It's not just about how much fiber you eat though; the type of fiber also matters. Insoluble fibers like wheat bran may have negative effects on people who have irritable bowel syndrome (IBS). The amount of fluid you drink is also an important factor.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Luckily, there are ways to relieve the symptoms from having too much fiber. In this article, we'll look at the different types of fiber, what happens when you've had too much of them, and how to remedy this.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Too_Much_Fiber_Side_Effects\\\"><img class=\\\"aligncenter wp-image-32124 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4570-1024x576.png\\\" alt=\\\"BetterMe\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are The Types Dietary Fiber?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/high-fiber-foods-for-weight-loss\/\\\">Dietary fiber<\/a>, also known as roughage, is an indigestible plant carbohydrate that aids digestion. Fiber can be classified into two different types: soluble or insoluble.<\/span>\\r\\n<h3><strong>Soluble Fiber<\/strong><\/h ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/\",\"name\":\"Too Much Fiber Side Effects - Why Moderation Is Key For A Healthy Gut - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1917724217.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Did you know about these negative \u2605 FIBER SIDE EFFECTS? \u27a4 Here is what eating too many fibrous foods can do, and how to prevent it from happening.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1917724217.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1917724217.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/dev.betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Too Much Fiber Side Effects &#8211; Why Moderation Is Key For A Healthy Gut\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Too Much Fiber Side Effects - Why Moderation Is Key For A Healthy Gut - BetterMe","description":"Did you know about these negative \u2605 FIBER SIDE EFFECTS? \u27a4 Here is what eating too many fibrous foods can do, and how to prevent it from happening.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Too Much Fiber Side Effects - Why Moderation Is Key For A Healthy Gut","og_description":"Did you know about these negative \u2605 FIBER SIDE EFFECTS? \u27a4 Here is what eating too many fibrous foods can do, and how to prevent it from happening.","og_url":"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1917724217.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Too Much Fiber Side Effects &#8211; Why Moderation Is Key For A Healthy Gut","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/"},"wordCount":1921,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1917724217.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you're looking for a way to improve your digestion, you might think that adding more fiber to your diet is the answer. But as it turns out, too much of a good thing (fiber) can actually have negative effects.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">The problem with eating too many <a href=\"https:\/\/betterme.world\/articles\/how-to-get-more-fiber\/\">high-fiber foods<\/a> is that it may cause bloating, gas, and constipation. And if those aren't enough reasons to cut back on them - there are other possible (although rare) side effects as well: temporary weight gain (due to water retention), intestinal blockage, and reduced blood sugar levels.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It's not just about how much fiber you eat though; the type of fiber also matters. Insoluble fibers like wheat bran may have negative effects on people who have irritable bowel syndrome (IBS). The amount of fluid you drink is also an important factor.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Luckily, there are ways to relieve the symptoms from having too much fiber. In this article, we'll look at the different types of fiber, what happens when you've had too much of them, and how to remedy this.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Too_Much_Fiber_Side_Effects\"><img class=\"aligncenter wp-image-32124 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4570-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><strong>What Are The Types Dietary Fiber?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/high-fiber-foods-for-weight-loss\/\">Dietary fiber<\/a>, also known as roughage, is an indigestible plant carbohydrate that aids digestion. Fiber can be classified into two different types: soluble or insoluble.<\/span>\r\n<h3><strong>Soluble Fiber<\/strong><\/h ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/","url":"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/","name":"Too Much Fiber Side Effects - Why Moderation Is Key For A Healthy Gut - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1917724217.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Did you know about these negative \u2605 FIBER SIDE EFFECTS? \u27a4 Here is what eating too many fibrous foods can do, and how to prevent it from happening.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1917724217.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1917724217.jpg","width":1000,"height":667,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/fiber-side-effects\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/dev.betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Too Much Fiber Side Effects &#8211; 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