Fiber is one of those things you know you need in your daily diet. Therefore, maybe you load up on fiber-filled beverages and foods or even fiber supplements. But, we all know too much of a good thing can end up being a bad thing.

If you’re wondering how much fiber is too much, here are signs and symptoms you may be consuming too much fiber.

The benefits of fiber

Before we talk about too much fiber, let’s examine why it’s good for us in the first place.

There are two kinds of fiber: insoluble fiber and soluble fiber. Insoluble fiber doesn’t dissolve in water. Instead, insoluble fiber acts like a sponge, essentially absorbing liquid and swelling in size while traveling through the digestive system.

Insoluble fiber adds bulk to bowel movements and helps food pass more quickly through the stomach and intestines. Foods with insoluble fiber include legumes, lentils, most fruits and vegetables, nuts, potatoes, seeds, and whole grains found in certain cereals.

Then there’s soluble fiber. Also known as water-soluble fiber, this type of fiber dissolves in water and forms a gel-like substance. This can help slow digestion, keep blood sugar levels from spiking, and trap fat so it can’t all be absorbed at one time. This, in turn, can help to lower cholesterol levels, notes Harvard Health. 

Soluble fiber can also ease daily bowel movements (goodbye, constipation), slow digestion, and can help us feel fuller longer. Good sources of soluble fiber include avocado, barley, beans, legumes, most fruits and vegetables (especially berries), oats, and psyllium seeds.

In a recent research study of fiber from whole food sources (not fiber supplements), results showed that an intake of at least 25 grams of food fiber a day is associated with lower blood pressure, blood sugar, and cholesterol. It’s also associated with a lower risk of developing (or dying from) diabetes, heart disease, stroke, and breast or colon cancer.

The bottom line on fiber: “Eating enough fiber can help reduce your risk of certain diseases like heart disease and even some cancers,” shares Jamie Nadeau, RDN, founder of The Balanced Nutritionist. “It can also help you to regulate your blood sugar levels and lower your cholesterol levels. Fiber also helps support your gut health by helping to diversify your gut microbiome, and [it] helps to keep you full and satisfied after meals and snacks.”

Too much fiber symptoms

Signs and symptoms of too much fiber consumption can vary from person to person. Like I always say, everybody and every body is different — but some of the most common signs of too much fiber include:

• Abdominal pain
• Bloating
• Constipation
• Cramps
• Diarrhea 
• Flatulence and gas
• Loose stools
• Temporary weight gain

“These signs are more likely to happen if you are new to adding fiber to your diet and add too much, too fast,” notes Nadeau. “It is also important to make sure that when you up your fiber intake, you up your water intake too.”

If you fear you may have had too much fiber, you might experience these classic “too much fiber symptoms,” but just drink plenty of water and eat bland foods until you feel better. Chicken, eggs, white rice, and white toast are good options. 

Limit foods that are hard to digest for the rest of the day or until you feel better. A light walk may even help symptoms as well. When you do decide to add fiber back into your diet, go a little bit slower to let your gut adjust, recommends Nadeau.

Okay, so how much fiber is too much?

How much fiber is too much? The U.S. Dietary Guidelines approximately recommend 25-28 grams of fiber per day for women aged 19-50 years and 31-34 grams of fiber per day for men aged 19-50 years. Unfortunately, more than 90% of women and 97% of men don’t meet recommended intakes for dietary fiber.

One of the best ways to get your daily dose of fiber is to eat foods that are naturally high in fiber. Think of fresh fruits like apples, avocados, bananas, pears, and raspberries and vegetables such as broccoli, Brussels sprouts, carrots, cauliflower, and dark leafy greens like collard greens, kale, spinach, and Swiss chard, just to name a few. There are also foods like beans, lentils, oatmeal, and other whole grains.

The bottom line on too much fiber

Although fiber is good for you in more ways than one, too much fiber can be a bad thing — or at least an uncomfortable thing. How much fiber is too much, you ask? Well, there are some standard guidelines to follow — but if you stick to a variety of foods that are naturally high in fiber, you can keep those “too much fiber symptoms” and worries at bay and away.