Fiber consumption: an overview
- Most consumers are still consuming less fiber, despite growing interest and trends
- Excess fiber or rapid increases cause bloating, discomfort, diarrhea and constipation
- Eating more than 50-70 grams per day may cause problems
- Individual tolerance varies, especially among patients with irritable bowel syndrome and inflammatory bowel disease
- Gradual increases with hydration are important to avoid risks
Fiber, which has long been in the shadow of protein and collagen due to its “non-cold” nature and association with digestion, is seeing something of a resurgence.
Interest in this ingredient is booming, as consumers flock to its functional benefits and connection to gut health. “High fiber” claims. It has swelled across Europe, with products boasting its fiber credentials.
“Social media is in control”com. fibermaxxing“The trend that has drawn the attention of the more social media savvy consumer to the ingredient, though, is… It is expected to decrease.
But despite its benefits, there is an upper limit to the amount of fiber people should consume.
What happens when consumers eat too much fiber?
Despite its many benefits, it is possible to eat too much fiber.
Excessive fiber consumption or eating too much fiber too quickly can lead to digestive symptoms, explains specialist nutritionist Nicola Ludlam-Wren. This can include bloating, excess wind, abdominal discomfort, and changes in bowel habits.
Some may suffer from diarrhea and others from constipation. It depends on the amount of fluids they consume.
Read also → Increased fiber is driven by gut health and functional prosperity
When eaten in very large amounts, fiber can also reduce the absorption of essential minerals such as iron, zinc and calcium, explains Corinne Twine, registered dietitian at marketing and nutrition consultancy Chickpea Marketing.
This isn’t a real concern at normal dietary levels, she explains, but it can become a problem if therapeutic-dose supplements are layered on top of an already high-fiber diet.
The biggest issue when it comes to fiber consumption, in Twain’s view, is perception.
“Fiber is widely understood as a dietary ingredient rather than a supplement, which leads many consumers to assume it doesn’t really carry a ceiling,” she says. “At nutritional levels, this is largely true. But high-dose fiber supplements warrant the same scrutiny as any other concentrated nutritional intervention.”
Ludlam-Wren emphasizes that fiber works best when increased gradually and combined with hydration. “The gut microbiome and digestive system need time to adapt.”
How much fiber is considered too much?
The recommended daily intake of fiber in the UK is around 30g. Ludlam-Wren emphasizes that this is the threshold that most people cannot reach. For most consumers, underconsumption is a bigger problem than overconsumption.
However, problems can occur when people consume levels of about 50-70 grams per day, says Twain.
It can be especially problematic when the switch from a low-fiber diet to a high-fiber diet of about 40-50 grams per day is sudden, without giving the intestines time to adapt, Ludlam-Wren says.
Individual tolerance to fiber is also important. “Some people tolerate higher intakes very well, while others experience symptoms at much lower levels.”
Do the risks differ for different consumers?
In a word, yes. For people with certain diseases or conditions, eating large amounts of fiber can make their condition worse.
For those with irritable bowel syndrome (IBS), certain high-fiber foods can exacerbate symptoms, explains Ludlam-Wren, although that doesn’t necessarily mean they should reduce their overall fiber intake.
Fiber reacts differently to different types of IBS, according to Twain. For those who suffer from constipation, plenty of soluble fiber can help those already afflicted; For those with diarrhea or mixed symptoms, high amounts of fiber can make matters worse.
While a high-fiber diet can reduce symptoms in people with inflammatory bowel disease (IBD), according to the UK’s National Health Service (NHS), insoluble fiber can pose a risk to those with the disease.
Read also → When is eating too much protein a problem?
Insoluble fiber can increase symptoms of diarrhea, bloating, gas, and pain. The NHS advises people with IBD to limit their intake of insoluble fiber during flare-ups and relapses of IBD.
Fiber is important, but levels should be moderate
While the problem of under-consumption of fiber persists, the risks posed by excess consumption may be overestimated.
However, with the fiber trend pushing people to eat as much of an ingredient as possible, it is crucial that manufacturers and consumers remember that moderation is important in all things.
“My concern is that people may become so focused on achieving higher fiber goals that they lose sight of the bigger picture,” says Ludlam-Wren. “A healthy diet is about balance and variety, not chasing a single nutrient.”
