Fiber is an indispensable nutrient when you follow a healthy diet. However, it still runs a risk of some unwanted side effects. If you eat too much fiber, you may experience problems such as bloating, diarrhea, or not being able to absorb minerals. So, you need to consider carefully the fiber amount and the way you absorb it.
What Is Fiber?
Fiber is a type of carbohydrate that occurs naturally in plant-based foods that cannot be digested in humans. Fiber-rich foods include fruits, vegetables, whole grains, beans, and nuts. According to Paige Smathers - a Utah-based dietitian, fiber is important to digestion and regularity, weight management, blood sugar regulation, and cholesterol maintenance. It has also been linked to longevity and decreasing the risk of cancer.
There are two types of fiber, soluble and insoluble fiber, according to Colorado State University.
- Soluble fiber: Such as pectin, gum, and mucilage, dissolves in water and forms a gel-like substance. This gel slows down the digestion process, which may benefit from weight loss. Foods rich in soluble fiber include oats, legumes, and nuts.
- Insoluble fiber: Such as hemicellulose, cellulose, and lignin, insoluble fiber is the type that does not absorb water. It adds bulk to the stool to move it through your digestive system quickly and relieves constipation. Insoluble fiber mostly retains its shape while in the body. You can find insoluble fiber in vegetables, fruits, nuts, wheat bran, and whole-grain foods like wheat pasta and brown rice.
What Are Fiber Supplements?
Fiber supplements allow individuals to enhance the fiber amount in their diets if they can't get enough from food. Moreover, the reason why people take fiber supplements is their short-term relief from constipation and bowel irregularity. Especially gym-goers, they tend to choose the best fiber supplement because it helps in weight management.
Should You Take Fiber Supplements?
Nowadays, many fiber supplements are available. There's no evidence that daily use of fiber supplements is harmful. It's best to get fiber from food as supplements don't contain vitamins and minerals. But, if you successfully find the best fiber supplement, you can strongly prevent some health problems like constipation, diarrhea, certain cancers, heart disease, diabetes, and food allergies.
Fiber supplements are sometimes included as part of an overall treatment plan for conditions such as irritable bowel syndrome (IBS), inflammatory bowel diseases (IBD) including Crohn's disease and ulcerative colitis, and diverticulosis. They should be used only with a doctor's direction in these circumstances.
Health Benefits Of Fiber Supplements
Lose Weight:
High-fiber foods and supplements tend to lower energy density. It means you will feel fuller without consuming too many calories. That's the reason why a high-fiber diet mitigates the incidence of obesity.
Reduce High Blood Pressure:
Due to some nutrients like potassium, calcium, and magnesium, fiber plays a crucial role in preventing blood pressure.
Prevent The Risk Of Colon Cancer:
When you get enough fiber in your diet, you can reduce the risk of diverticulitis, a condition in which the sacs forming in the colon become infected.
Side Effects Of Taking Too Much Fiber
Despite its health benefits, you are still at risk for some of the following side effects if you consume too much fiber:
Digestive Problems:
Having too much fiber can lead to digestive problems like abdominal bloating, gas, lowered blood glucose, unwanted weight loss, constipation, and diarrhea. A sudden increase in fiber, inadequate water intake, and inactivity, along with a high-fiber diet can increase these symptoms.
Inability To Absorb Minerals:
When you consume more than 50g of fiber per day, you may also face the risk of being unable to absorb minerals. This means that your body will excrete the minerals in the fiber instead of absorbing them. Some minerals that are at risk of not being absorbed with excess fiber include calcium, magnesium and phosphorus.
So how can you avoid fiber’s side effects and stay healthy?
How To Get Enough Fiber?
If you want to ensure an appropriate fiber amount for a healthy body, keep in mind these 6 simple principles:
Incorporate Fiber Into Your Breakfast:
At breakfast, choose a high-fiber breakfast cereal with 5 grams or more of fiber. Choose cereals with "whole grains", "bran" or "fiber". You can add a few tablespoons of unprocessed wheat bran to your favorite cereal.
Use Whole Grains:
Don't hesitate to look for whole-wheat bread, whole-wheat flour, or other whole grains. You can also try combining them with brown rice, wild rice, barley, and whole-wheat pasta.
Eat Legumes:
Legumes such as beans, peas, and lentils are good sources of fiber for health. You can add these beans to soups or fried rice.
Consume More Fruits And Vegetables:
You should eat plenty of fiber-rich fruits and vegetables like pears, strawberries, avocados, raspberries, bananas, apples as well as vitamins and minerals.
Make High-Fiber Snacks:
Fresh fruits, raw vegetables, low-fat popcorn, and whole-grain crackers are all good options. A handful of nuts or dried fruit is also a fiber-rich healthy snack.
Pick The Best Fiber Supplement For Yourself:
When shopping for fiber supplements, you'll want to make sure it contains the type of fiber you want. Some supplements have added sugar, salt, flavorings, or dyes you may want to avoid. For these reasons, make sure to check the ingredients listed on the packaging before making your purchase.
Fiber is beneficial for your health. Nevertheless, when you eat too much fiber, your body will mess everything up, leading to very unpleasant digestive tract diseases. Therefore, you need to balance the amount of fiber each day and try to add other nutrients in your diet.
According to the American Heart Association, you need 25 grams of fiber per day with a 2,000-calorie diet for an adult. This number may also depend on age or gender:
- Women under 50: 21-25 grams of fiber daily
- Men under 50: 30 - 38 grams of fiber daily
- Children between the age of 1 and 18: 14 - 31 grams of fiber daily.
The habit of eating a lot of fruits and vegetables is essential. Not only does it provide vitamins, but also is a rich source of fiber that is very beneficial for the body. However, you also need to be aware of the right dosage to avoid unwanted side effects of eating too much fiber!
What Is The Best Fiber Supplement?
Supplements can help people to enjoy the many health benefits of fiber, which include helping to maintain optimal blood sugar and cholesterol levels. In case you are still confused about choosing a fiber supplement, how about taking Whole Psyllium Husks from Now Foods?
Surveys have shown that the fiber content of the American diet is typically about half of government recommended levels. NOW Psyllium Husk can be a convenient way to increase the intake of dietary fiber. The product has the ability to swell up to 50 times its initial volume when added to liquid. This bulking action can play an important role in maintaining regularity and gastrointestinal health.
Moreover, Now Foods closely adheres to both mandatory U.S. FDA Current Good Manufacturing Practices (CGMP) regulations and voluntary Natural Products Association (NPA) Good Manufacturing Practices (GMP) regulations. Hence, you don't have to worry about its quality. And if you're afraid of purchasing fake ones, drop Ultimate Sup a visit. With close collaborations with several well-known brands, Ultimate Sup committed to providing the most outstanding products at affordable prices.
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