How to counteract too much fibre in your body?

In this short article, we will answer the question, “How to counteract too much fibre in your body?”. We will further elaborate on the symptoms of too much fibre in the body, and the causes of high fibre levels. 

How to counteract too much fibre in your body?

If you suspect to have high levels of fibre in your body, consult a doctor or healthcare provider. He may advise you to:

Drink lots of water: Water helps to digest fibre efficiently by helping it pass through the stomach and intestines.

Avoid taking any fibre supplements: Taking fibre supplements will raise the probability of consuming an extra intake of fibre, especially when you are receiving extra fibre from other foods without recognising.

Follow a low-FODMAP diet: Try a low-FODMAP diet plan for some time, particularly if you suffer from irritable bowel syndrome. This will help to relieve symptoms of high fibre levels by excluding fermentable, fibrous foods from your intake

Exercise: Involve yourself in moderate physical exercises, such as walking, as frequently as possible. This will help to lessen cramping and bloating by passing gas and also improve bowel activity, reducing the risk of constipation

Do not eat fibre-rich foods including whole grains, gluten-free grains

Have a balanced diet: Try consuming fibre from different sources rather than sticking to one and calculate the intake of soluble and insoluble fibre. Also, keep a record of the amount of fibre you are consuming every day

Exclude fibre-fortified foods from your intake: Avoid eating packaged, high-fibre foods. Instead, go for foods that consist of substances, for example, inulin and chicory root extract

As soon as you feel healthier, you should gradually re-include fibre-rich foods into your regime. For instance, increase your daily fibre consumption by 2 to 3 g per day in the beginning. Rather than eating fibre-rich meals in one go, divide them into portions. It is most beneficial to take fibre from diverse sources, so do not depend on one particular meal. Try having a variety of fruits, vegetables, whole grains, beans, plus nuts.

What is the recommended daily dose of fibre?

CategoryDaily Fibre intake
Adult men (50 years or younger)38 g
Adult men (over 50)30 g
Adult women (50 years or younger)25 g
Adult women (over 50)21 g
Children 1-3 years19 g
Children 4-8 years25 g
Girls 9-13 years26 g 
Boys 9-13 years31 g
Adolescent females 14-18 years26 g
Adolescent males 14-18 years38 g

Besides, some specialists predict that as many as 95 per cent of people do not consume this much fibre. But if you consume more fibre than the recommended daily dose you can suffer from the unwanted symptoms listed below.

The symptoms of too much fibre 

If you are eating too many fibre-rich foods, you may experience the following symptoms:

  • Bloating
  • Abdominal pain
  • Flatulence
  • Watery stools or diarrhoea
  • Dehydration 
  • Constipation 
  • Temporary weight gain
  • Mineral deficits 
  • Intestinal blockage particularly in individuals with Crohn’s disease
  • GERD/ acid reflux
  • Decreased blood sugar levels

Consult your healthcare provider immediately if you are suffering from nausea, vomiting, a high fever, or an absolute failure to excrete gas or stool.

Foods to eat to lower fibre intake 

  • Tender, properly cooked raw or preserved vegetables
  • Grass-fed pasture raised soft meat, seafood and eggs
  • Healthful fats such as avocado, olive and coconut oil 
  • Creamy, pure peanut and almond butter
  • Soft, fruits without skin in moderate amounts
  • Full-fat dairy (preferably raw, cultured) in moderate amounts
  • Skinless, cooked sweet potatoes and purple potatoes
  • Organic, unprocessed juice (rather than sweet fruit extracts)

Food to avoid to lower fibre intake 

Steamed vegetables, beans, nuts, lentils, peas, legumes, tough meats, processed meats, whole grains, granola, cereal grains, coconut, corn, raw vegetables,  potatoes with skin, broccoli, all fruits, onions, sauerkraut, popcorn and chips, pickles, cauliflower, cabbage, and seeds (such as quinoa)

How does fibre influence digestion?

There are two principal kinds of fibre, each plays a distinctive part in digestion:

Insoluble fibre adds volume to the stool and aids to transfer food more speedily within the gastrointestinal tract. It also assists to neutralise the pH in the gut and may prevent diverticulitis, and colon cancer.

Soluble fibre draws water and creates a gel-like matter with food as it is absorbed. This in turn delays digestion and helps to feel full more quickly and for longer, which is essential in managing weight. It may also serve to reduce the risk of heart disease, control blood sugar, and aid to decrease bad cholesterol levels.

Conclusion 

In this short article, we have provided an answer to the question, “How to counteract too much fibre in your body?”. We have further elaborated on the symptoms of too much fibre in the body, and the causes of high fibre levels. 

References 

https://www.healthline.com/health/food-nutrition/too-much-fiber#fiber-and-digestion
https://healthyeating.sfgate.com/counteract-much-fiber-7621.html
https://www.medicalnewstoday.com/articles/321286

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.