Beware of the viral nutrition trend on social media: It's not as innocent as it seems
Nutritionist Rob Hobson says most adults only consume an average of 20 grams of fibre a day, so suddenly increasing your intake to 30 grams or more can strain your digestive system.
According to Hobson, switching from a low-fiber diet to a very high-fiber diet can suddenly interfere with the absorption of minerals like iron, calcium, and zinc. Those with conditions like irritable bowel syndrome (IBS) should be especially careful.
Common symptoms that excessive fiber intake can cause in the body are:
- Swelling
- Stomach ache
- Gas
- Constipation
- Temporary weight gain
- Intestinal obstruction in individuals with Crohn's disease
- Low blood sugar levels, which can be important for people with diabetes
Fiber is divided into two types: soluble and insoluble: Insoluble fiber: Regulates bowel movements, increases stool bulk, and allows food to pass through the digestive system more quickly. It also balances intestinal pH and may help prevent intestinal diseases like colon cancer and diverticulitis. Soluble fiber: Combines with water to form a gel-like substance, slowing digestion. This increases feelings of fullness and helps with weight control. It also provides benefits such as lowering LDL (bad) cholesterol, reducing the risk of heart disease, and regulating blood sugar levels.
Experts offer the following suggestions to mitigate the effects of excessive fiber consumption:
- Drink plenty of water.
- Consume light and simple foods.
- Temporarily eliminate fiber and fiber-fortified foods from your diet.
- Do light physical activity, such as walking, daily.
- Keep a food diary to track your daily fiber intake.
- Consume fiber-rich foods throughout the day.
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