Diet and Nutrition Digestion Relief for Symptoms of Too Much Fiber Drinking water can easy the discomfort By Ashley Braun, MPH, RD Updated on April 21, 2023 Medically reviewed by Robert Burakoff, MD, MPH Print Table of Contents View All Table of Contents Symptoms Amounts of Fiber Side Effects Relief High Fiber Foods Frequently Asked Questions If you've eaten too much fiber and are experiencing uncomfortable side effects, here are some following tips to help relieve your discomfort: Drink water Avoid high fiber foods Stop taking any fiber supplements Limit fiber-fortified foods Take a walk; light physical activity may help stimulate bowel activity Your symptoms may go away later that day or after a couple of days, depending on how much fiber you've eaten. When the symptoms of eating too much fiber go away, introduce it back into your diet slowly. To prevent experiencing symptoms of too much fiber: Slowly reintroduce fiber by adding 1 to 2 grams per day Spread fiber-rich foods out over the course of the day Aim for a consistent amount of fiber daily Drink more water Eat a balance of soluble and insoluble fiber Exercise daily On average, most Americans only consume around 16 grams of fiber per day. The recommended amount is 25 grams for women and 38 grams for men. However, it is possible to eat too much fiber, especially if you follow a vegetarian, vegan, or raw food diet. Fiber is the part of plant foods that the body can’t fully digest or absorb. Instead, it helps move food through your digestive system. Eating too much fiber can cause gastrointestinal discomfort, such as bloating, constipation, and cramps. This article will explain how fiber affects digestion and which foods are high in fiber. It will also discuss the symptoms and side effects of eating too much fiber and what to do to get relief. Mikroman6 / Getty Images Too Much Fiber: Symptoms If you’ve had too much fiber or increased your fiber intake too quickly, you may notice some uncomfortable side effects like: Bloating Gas Feeling too full Constipation or diarrhea Stomach cramps Upset stomach Loss of appetite Weight gain or loss Dehydration In rare cases, bowel obstruction or blockage may occur. Contact your healthcare provider or seek medical attention right away if you’re experiencing the following symptoms: Inability to pass gas or bowel movementsFeverNausea and vomitingExtreme bloatingSevere abdominal pain How Fiber Affects Bowel Movements Too much fiber can cause constipation. However, the right amount of fiber helps to regulate bowel movements.Dietary fiber increases the weight and size of your stool and softens it, helping toassure your stool meets the ideal standards, similar to both the size and consistency of a bananaThus, fiber can make it easier to poop and decrease the likelihood of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk. How Much Fiber Is Too Much? In general, the adequate intake of fiber is 14 grams for every 1,000 calories consumed daily. However, the exact recommendation may vary based on age, sex, and your medical history. Here is The Institute of Medicine’s recommendation for daily fiber intake: Children Recommendations are: Age 0-3: 19 grams of fiber dailyAge 4-8: 25 grams of fiber daily Women Recommendations are: Age 9-13: 26 grams of fiber dailyAge 14-18: 26 grams of fiber dailyAge 19-50: 25 grams of fiber dailyAge 50+: 21 grams of fiber daily Men Recommendations are: Age 9-13: 31 grams of fiber dailyAge 14-18: 38 grams of fiber dailyAge 19-50: 38 grams of fiber dailyAge 50+: 30 grams of fiber daily The right amount of fiber for you may be higher or lower than these amounts based on your genetics and medical history. There is no maximum recommendation for the amount of fiber that is too much. Still, some information suggests more than 70 grams of fiber per day increases the risk for side effects. Side Effects of Too Much Fiber There are two primary types of fiber, soluble and insoluble. Each type has slightly different effects in addition to the similar ones they have on digestion, such as: Soluble fiber: This type of fiber can mix with and “dissolve” in water to form a gel-like texture. Soluble fiber binds to other compounds and nutrients. This type is associated with lowering LDL cholesterol levels, regulating blood sugar, improving bowel movements, aiding weight management, and other health benefits. Insoluble fiber: This type of fiber doesn’t “dissolve” in water and instead serves to bulk and increase stool size. Insoluble fiber may help reduce the risk of diabetes, improve bowel movements, reduce colon cancer risk, and have other benefits. Health Benefits of Fiber Health benefits of fiber include: Improves colon (large intestine) health Reduces the risk of colon cancer Reduces the risk of cardiovascular disease Aids weight loss and maintaining a healthy weight Relieves constipation and diarrhea Reduces the risk of diabetes and aids in the management of blood sugar levels Promotes healthy gut flora (the microbes that normally inhabit the digestive system and aid in digestion and absorption of nutrients) Despite the many health benefits of fiber, you can still have too much of a good thing. Think of quickly increasing your fiber intake like going from lifting a 5-pound dumbbell to a 50-pound dumbbell. If all your muscles have been trained for is 5 pounds, then it will be difficult to lift 50 pounds because it’s too quick of an increase. The same happens with fiber. If you drastically increase fiber intake, your digestive system isn’t ready for it, and you end up with symptoms of too much fiber like bloating, gas, and constipation. The right amount of fiber for you may be different than other people. Some research suggests increasing fiber intake helps to relieve constipation in people with irritable bowel syndrome (IBS). Still, another study found that decreasing fiber helped increase bowel movements. If you have questions about how much fiber is right for you, contact your healthcare provider or a registered dietitian for advice. Relief From Too Much Fiber If you've eaten too much fiber and are experiencing uncomfortable side effects, here are some following tips to help relieve your discomfort: Drink waterAvoid high-fiber foodsStop taking any fiber supplementsLimit fiber-fortified foodsTake a walk; light physical activity may help stimulate bowel activity Your symptoms may go away later that day or after a couple of days, depending on how much fiber you've eaten. When the symptoms of eating too much fiber go away, introduce it back into your diet slowly. To prevent experiencing symptoms of too much fiber: Slowly reintroduce fiber by adding 1 to 2 grams per daySpread fiber-rich foods out over the course of the dayAim for a consistent amount of fiber dailyDrink more waterEat a balance of soluble and insoluble fiberExercise daily High Fiber Foods While you can consume fiber both in nutrition supplements and food, it’s usually best to try to meet your nutrition needs through whole foods (that are either not processed at all or are only minimally processed). Most high-fiber foods contain both soluble and insoluble fiber. Still, some may be slightly higher in one type than the other. Soluble Fiber Foods Food high in soluble fiber include: Oats and oatmeal Beans and legumes Apples Citrus fruits Barley Peas Bananas Brussels sprouts Nuts Seeds, such as flaxseed Insoluble Fiber Foods Foods high in insoluble fiber include: Wheat and wheat branBeans and legumesGreen beansDark, leafy greens like spinach, kale, etcCarrotsBeetsRadishPotatoesFruit skins, like the peel of an appleWhole grains It’s best not to overdo it with fiber supplements. Follow the directions for dose and monitor the amount of fiber in the foods you eat. Aim for around 25 to 30 grams of fiber daily from the food and fiber supplements. Summary Fiber is an essential part of the diet, but it can be tricky to find the right balance for the amount of fiber best for you. If you eat too much fiber, you may experience symptoms like bloating, gas, constipation, abdominal discomfort, and pain. General fiber recommendations fall around 25 to 30 grams of fiber daily for most people. If you have too much fiber, you may be able to help relieve symptoms by drinking more water, avoiding fiber foods, and going for a walk. Frequently Asked Questions Is it dangerous to eat too much fiber? Eating too much fiber can lead to symptoms such as bloating, gas, abdominal pain, and constipation. In rare cases, people could experience a bowel obstruction or blockage. How do you keep track of your daily fiber intake? You can keep track of your daily fiber intake by logging your foods into a written or virtual food diary. Many apps and websites track the amount of fiber in foods. Should people with IBS eat more or less fiber? Fiber may affect people with irritable bowel syndrome (IBS) differently. Research suggests some people will benefit from a high-fiber diet, while others may benefit from a lower-fiber diet.The best way to figure out the optimal fiber intake for you is to slowly increase or decrease your fiber and track your symptoms. 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World J Gastroenterol. 2012;18(33):4593-4596. doi:10.3748/wjg.v18.i33.4593 By Ashley Braun, MPH, RD Ashley Braun, MPH, RD, is a registered dietitian and public health professional with over 5 years of experience educating people on health-related topics using evidence-based information. Her experience includes educating on a wide range of conditions, including diabetes, heart disease, HIV, neurological conditions, and more. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit