Without foods high in fiber, an optimal, healthful diet is lacking. One of the most vital nutrients with a host of health advantages for the body is fiber. To keep the body healthy, health professionals advise consuming extra fiber on a daily basis. But how much is safe? The adage “too much of anything is bad” is well-known, and it also applies to our eating habits. When ingested in excess, even the healthiest foods may have detrimental consequences on our bodies.
Dr. Dilip Gude, Senior Consultant Physician at Yashoda Hospitals in Hyderabad, discussed how consuming too much fiber may be unhealthy for the digestive system and general health in an interview with Jagran English.
Dr. Gude claims that increasing fiber has been shown to alleviate constipation. Additionally, it enhances and better maintains blood sugar levels, controls digestive health, and more. However, consuming more than 70g of fiber per day is linked to a number of health problems, including gas, constipation, bloating, nausea, diarrhea, and sometimes intestinal obstruction or cramping.
Soluble and insoluble fibers are the two different forms of fiber, according to Dr. Gude. The former helps move the bowels and completely absorbs fluids from the intestinal wall when dissolved in water. The insoluble fiber gives stools more volume and helps ease constipation. However, an excess of either kind has been shown to exacerbate constipation. Overconsumption of fiber in the diet may lead to both weight gain and reduction. Compared to synthetic fibers, natural dietary fiber from whole grains, legumes, nuts, and seeds, as well as raw vegetables, may be a preferable option. Excessive consumption of fiber has been shown to impair the body’s capacity to absorb vitamins, minerals, and other nutrients.
He went on to say that excessive chewing gum usage, among other things, might lead to aerophagia and bloating. Exercise and a higher hydration intake help counteract the negative effects of too much fiber. At just over 40g per day, some persons may have adverse effects from excess fiber. Maintaining the proper proportion of fiber in the diet is crucial.