In This ArticleView AllIn This ArticleWhat Is Fiber?What Happens When You Eat Too MuchHow to Relieve the Symptoms of Too Much FiberHow Much Should You Eat Daily?FAQs
In This ArticleView All
View All
In This Article
What Is Fiber?
What Happens When You Eat Too Much
How to Relieve the Symptoms of Too Much Fiber
How Much Should You Eat Daily?
FAQs
Fiber is a nutrient that’s important for health. It helps regulate digestion, manage cholesterol and stabilize blood sugars, according to theCenters for Disease Control and Prevention. But itispossible to have too much of a good thing. We’ll talk about what fiber is, recommendations for fiber intake, what happens if you eat too much fiber and what to do if you overdo it.
10 Amazing Health Benefits of Fiber
Fiber is atype of carbohydratethat the body doesn’t digest or absorb. Fiber is found exclusively in plant foods such as fruits, vegetables, nuts, seeds and whole grains.
There aretwo types of fiber: soluble and insoluble. Soluble fiber, when mixed with liquid, forms a gel-like substance that’s important for good digestive health. It also helps reduce LDL cholesterol levels—the “bad” type of cholesterol, according to the CDC. Soluble fiber binds to this cholesterol and helps ferry it out of the body, notes theNational Lipid Association. Some sources of soluble fiber are bananas, apples, oats, berries and avocados.
Eating enough fiber is very important for health. The benefits of eating enough fiber include:
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What Happens When You Eat Too Much Fiber
The CDC recommends eating 22 to 34 grams of fiber per day, depending on age and sex. “Everyone’s tolerance to fiber will vary, so even the recommended daily amount may be too much if you haven’t regularly been including fiber-rich foods in your diet,” saysSamina Qureshi, RDN, founder of Wholesome Start in Houston, a virtual nutrition practice that specializes in digestive health.
If you eat far more than the recommended levels or increase your fiber intake too suddenly, the following could occur:
You May Experience Gas and Bloating
According to the2020-2025 Dietary Guidelines for Americans, over 90% of Americans do not consume enough fiber. However, if you increase your fiber intake too quickly, it can cause uncomfortable gastrointestinal effects, including gas and bloating. If you’re trying to increase your fiber intake, do so slowly. You can try adding a few grams of fiber per week.
You May Not Consume Enough Calories
Fiber helps add volume to meals, which can help promote satiety. However,foods that contain fiber, such as vegetables, fruits, beans and lentils, also tend to be lower in calories. If you rely too heavily on fiber, you may end up feeling too full to eat other foods. “If you eat too much fiber without leaving room for other macronutrients, it can interfere with your ability to meet all your nutritional needs (fat, protein and micronutrients),” Qureshi says.
While many people worry about overeating, undereating has real consequences, especially when chronic. Ultimately, eating well-rounded meals that contain a balance of carbohydrates, protein, fat and fiber will help you feel your best.
You May Become Constipated
Overdoing fiber could lead to constipation for a variety of reasons. “Oftentimes people will hear that they need to eat more fiber if they are constipated, but it needs to be done in a slow and steady way while also increasing your hydration to avoid making constipation worse,” says Qureshi.
Constipation brings with itall kinds of symptoms, from gas and bloating to abdominal pain and temporary weight gain. Because fiber absorbs water from the intestines, make sure you’re drinking anadequate amount of waterto keep things moving through your gut.
You May Develop a Bowel Obstruction
This is rare, but some people may develop a blockage in their intestinal tract, called a phytobezoar, if they consume too much fiber, a 2022 study inNutrientspoints out. This happens when fiber builds up in the intestine and forms a ball that blocks things from passing through. Elderly people or those with certain digestive diseases may be at higher risk due to reduced digestive efficiency and reduced elasticity of the intestinal wall. Inadequate chewing could also contribute.
Symptoms of consuming too much fiber can range from mild to severe. If your symptoms are mild to moderate, here are some ways to help relieve them:
When to See a Doctor
If you consume too much fiber, there’s a rare chance a bowel blockage could occur. If you experience symptoms such as nausea, vomiting, fever, severe abdominal pain or an inability to pass gas or stool, see a doctor immediately.
How Much Fiber Should You Eat Daily?
Daily fiber recommendations vary based on your age and sex. The recommendations for daily fiber intake, according to the Dietary Guidelines, are:
SexAgeFiberMales and females2-314 gramsFemales4-817 gramsMales4-820 gramsFemales9-1322 gramsMales9-1325 gramsFemales14-1825 gramsMales14-1831 gramsFemales19-3028 gramsMales19-3034 gramsFemales31-5025 gramsMales31-5031 gramsFemales51+22 gramsMales51+28 gramsIf you have certain health problems, you may have different fiber needs. For example, if you have a digestive disease like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), you may need alower-fiber diet to mitigate digestive symptoms, or you may need to be especially careful about upping your fiber intake slowly. A registered dietitian can help you determine how much fiber you should eat and what foods are best for you.The Bottom LineFiber is important for your health, including helping keep your digestion regular and reducing your risk of diabetes and cardiovascular disease. And eating foods high in fiber is a good thing. However, it’s possible to overdo it.Most people are not meeting the recommended amount of fiber. If you’re looking toincrease your fiber intake, do so slowly over time to prevent gastrointestinal distress. And remember, it’s all about balance. While fiber is important, don’t neglect protein, fat and other carbohydrates.Frequently Asked QuestionsIf you ate too much fiber and are experiencing gas and bloating, limit your fiber intake until symptoms subside, drink plenty of fluids and try doing some light physical activity. You may also want to stay away from carbonated beverages or gum, as these can exacerbate bloating.Currently, there isn’t a maximum daily recommended intake for fiber, so be cautious about greatly exceeding the recommendations for your sex and age group. Also, be mindful of how your body responds to a high fiber intake.The most common symptoms of eating too much fiber are bloating, gas and abdominal discomfort. If you experience nausea, vomiting, fever or can’t pass gas or stool, seek medical attention immediately.Most of the time, having too much fiber causes temporary discomfort without serious harm. However, in rare cases, too much fiber can lead to a blockage in the intestine that requires medical attention.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
SexAgeFiberMales and females2-314 gramsFemales4-817 gramsMales4-820 gramsFemales9-1322 gramsMales9-1325 gramsFemales14-1825 gramsMales14-1831 gramsFemales19-3028 gramsMales19-3034 gramsFemales31-5025 gramsMales31-5031 gramsFemales51+22 gramsMales51+28 gramsIf you have certain health problems, you may have different fiber needs. For example, if you have a digestive disease like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), you may need alower-fiber diet to mitigate digestive symptoms, or you may need to be especially careful about upping your fiber intake slowly. A registered dietitian can help you determine how much fiber you should eat and what foods are best for you.The Bottom LineFiber is important for your health, including helping keep your digestion regular and reducing your risk of diabetes and cardiovascular disease. And eating foods high in fiber is a good thing. However, it’s possible to overdo it.Most people are not meeting the recommended amount of fiber. If you’re looking toincrease your fiber intake, do so slowly over time to prevent gastrointestinal distress. And remember, it’s all about balance. While fiber is important, don’t neglect protein, fat and other carbohydrates.Frequently Asked QuestionsIf you ate too much fiber and are experiencing gas and bloating, limit your fiber intake until symptoms subside, drink plenty of fluids and try doing some light physical activity. You may also want to stay away from carbonated beverages or gum, as these can exacerbate bloating.Currently, there isn’t a maximum daily recommended intake for fiber, so be cautious about greatly exceeding the recommendations for your sex and age group. Also, be mindful of how your body responds to a high fiber intake.The most common symptoms of eating too much fiber are bloating, gas and abdominal discomfort. If you experience nausea, vomiting, fever or can’t pass gas or stool, seek medical attention immediately.Most of the time, having too much fiber causes temporary discomfort without serious harm. However, in rare cases, too much fiber can lead to a blockage in the intestine that requires medical attention.
If you have certain health problems, you may have different fiber needs. For example, if you have a digestive disease like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), you may need alower-fiber diet to mitigate digestive symptoms, or you may need to be especially careful about upping your fiber intake slowly. A registered dietitian can help you determine how much fiber you should eat and what foods are best for you.
The Bottom Line
Fiber is important for your health, including helping keep your digestion regular and reducing your risk of diabetes and cardiovascular disease. And eating foods high in fiber is a good thing. However, it’s possible to overdo it.
Most people are not meeting the recommended amount of fiber. If you’re looking toincrease your fiber intake, do so slowly over time to prevent gastrointestinal distress. And remember, it’s all about balance. While fiber is important, don’t neglect protein, fat and other carbohydrates.
Frequently Asked QuestionsIf you ate too much fiber and are experiencing gas and bloating, limit your fiber intake until symptoms subside, drink plenty of fluids and try doing some light physical activity. You may also want to stay away from carbonated beverages or gum, as these can exacerbate bloating.Currently, there isn’t a maximum daily recommended intake for fiber, so be cautious about greatly exceeding the recommendations for your sex and age group. Also, be mindful of how your body responds to a high fiber intake.The most common symptoms of eating too much fiber are bloating, gas and abdominal discomfort. If you experience nausea, vomiting, fever or can’t pass gas or stool, seek medical attention immediately.Most of the time, having too much fiber causes temporary discomfort without serious harm. However, in rare cases, too much fiber can lead to a blockage in the intestine that requires medical attention.
Frequently Asked Questions
If you ate too much fiber and are experiencing gas and bloating, limit your fiber intake until symptoms subside, drink plenty of fluids and try doing some light physical activity. You may also want to stay away from carbonated beverages or gum, as these can exacerbate bloating.
Currently, there isn’t a maximum daily recommended intake for fiber, so be cautious about greatly exceeding the recommendations for your sex and age group. Also, be mindful of how your body responds to a high fiber intake.
The most common symptoms of eating too much fiber are bloating, gas and abdominal discomfort. If you experience nausea, vomiting, fever or can’t pass gas or stool, seek medical attention immediately.
Most of the time, having too much fiber causes temporary discomfort without serious harm. However, in rare cases, too much fiber can lead to a blockage in the intestine that requires medical attention.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
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