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Can Too Much Fiber Cause Stomach Pain

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Dietary Fibre And Weight Control

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A high-fibre diet is protective against weight gain. High-fibre foods tend to have a lower energy density, which means they provide fewer kilojoules per gram of food. As a result, a person on a high-fibre diet can consume the same amount of food, but with fewer kilojoules .

Foods high in fibre are often bulky and, therefore, filling. Soluble fibre forms a gel that slows down the emptying of the stomach and the transit time of food through the digestive system. This extends the time a person feels full.

Fibre also delays the absorption of sugars from the intestines. This helps to maintain lower blood sugar levels and prevent a rapid rise in blood insulin levels, which has been linked with obesity and an increased risk of diabetes.

Can You Consume Too Much Fiber Symptoms Of Excess Fiber

By Rebekah Edwards

Lets be honest, most of us are probably not getting a sufficient amount of fiber in our diets each day, but did you know its actually possible to eat too much fiber?

Dont freak out quite yet. The consequences of consuming too much fiber are not nearly as serious those that can result from a low-fiber diet. Actually, how much fiber per day you need is actually a fluid figure and depends greatly on how much youve already been getting.

So, how does one have too much fiber? How do you know if its a bad thing? Lets take a look at when a high-fiber diet may actually lead to too much fiber in your diet.

Why Starting A High Fiber Diet Can Increase Gas

Adding more fiber to your diet can have a variety of benefits. For example, eating a healthy amount of fiber every day may help lessen the risk of diseases, such as diabetes, heart disease, and even certain cancers. Some fibers can also help with constipation by keeping you regular.

However, if youve recently adopted a high fiber diet and notice youre experiencing more gas, youre not alone! According to expert insight, adding more fiber into your diet may trigger flatulence. This gas occurs when bacteria in the intestines process certain foods that are not digested by your gastrointestinal system when they pass into the colon.

So, for instance, if youre not used to eating a lot of fiber, suddenly increasing your intake of high fiber fruits and vegetables like apples, bananas, broccoli, brussels sprouts, and green beans, as well as whole wheat products, may cause some discomfort.

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Fibers Effect On The Genitourinary Organs: Unlucky Neighbors

The bladder and reproductive organs share common space at thebottom of the abdominal cavity with the small and largeintestines. The sigmoid colon bend is situated right next to thebladder a thin wall separates the female rectum from thevagina the uterus and ovaries are enveloped by intestines themale prostate gland is located in the immediate proximity of therectum. You get the picture.

This layout may offend your sense of sexualaesthetics, but it has been working quite well for millennia, except when the intestines are expanded by large stools andgases âcourtesyâ of fiber. The resulting outward pressure of thedistended intestines on the reproductive organs, even slightpressure, causes symptoms identical to genitourinary disorders,such as prostatitis, endometritis, cystitis, andurethritisârespectively, an inflammation of the prostate gland,endometrium, bladder, and urinary canal.

Unfortunately, modern day gynecologists andurologists arenât trained to recognize the impact of intestinaldisorders and large stools on the genitourinary organs, and mayprescribe potent pain relievers, antibiotics, diuretics, orantidepressants to treat these phantom conditions instead ofadvising patients to eliminate fiber, large stools, or treatconstipation. Here are some of the results:

Too Much Fiber And Stomach Pain

Stomach Pain After Eating Vegetables

According to the International Foundation for Gastrointestinal Disorders, adding too much fiber to your diet too quickly can be worse than being on a low-fiber diet. If you’re increasing your intake of fibrous foods, HMS advises doing it gradually to give your digestive system time to adjust to it.

It is also recommended that you increase your intake of water as you increase your intake of this nutrient, especially if you’re taking fiber supplements. Per the Cleveland Clinic, you should be drinking at least 8 ounces of liquid with fiber supplements. Taking certain fiber supplements without enough water may cause the fiber to swell, causing constipation and choking.

According to the Academy of Nutrition and Dietetics, high intakes of functional fiber may cause excessive flatulence, bloating and diarrhea. The fermentation of dietary fiber along with other undigested proteins and carbohydrates in your digestive system may also cause intestinal gas and other digestive issues.

Read more:The Reasons for Bloating & a Full Feeling

Duke University notes that excess consumption of this nutrient may result in a lack of appetite as well as weight loss and the inability to build muscle because you’re unable to get enough energy or nutrition from your food. This is because fiber can bind to certain nutrients like iron, calcium, zinc and magnesium, and block their absorption by the body.

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What Is Soluble Fibre

Soluble fibre soaks up water like a sponge and helps to bulk out our poo so it can pass through the gut more easily. It acts to slow down the rate of digestion.

Soluble fibre includes pectins, gums and mucilage, which are found mainly in plant cells.

One of its major roles is to lower LDL cholesterol levels. It can also help with constipation.

Good sources of soluble fibre include:

What Is Insoluble Fibre

This slowing down effect of the digestive system is usually overridden by insoluble fibre. It does not absorb water and speeds up the time that food passes through the gut.

Insoluble fibre includes cellulose, hemicelluloses and lignin, which make up the structural parts of plant cell walls.

A major role of insoluble fibre is to add bulk to faeces and to prevent constipation and associated problems .

Good sources of insoluble fibre include:

  • bran wheat bran, corn bran, rice bran
  • the skins of fruits and vegetables

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Ways To Increase Your Fibre Intake

Most Australians do not eat enough fruit and vegetables, beans/legumes, or whole grain cereals – all of which are great sources of fibre.

Simple suggestions for increasing your daily fibre intake include:

  • Eat breakfast cereals that contain barley, wheat or oats.
  • Switch to wholemeal or multigrain breads and brown rice.
  • Add an extra vegetable to every evening meal.
  • Snack on fruit, dried fruit, nuts or wholemeal crackers.

A daily intake of more than 30g can be easily achieved if you eat:

  • wholegrain cereal products
  • more fruit, vegetables and legumes
  • nuts or seeds instead of low-fibre cakes and biscuits.

You do not need to eat many more kilojoules to increase your fibre intake.

Higher fibre food choices

What Foods Have The Most Fiber

BEST Foods to Help Constipation that Relieve Stomach Pain and Bloating

Foods that are high in fiber include:

  • Whole grains, fruits, and vegetables
  • Nuts, seeds, and beans and other legumes
  • Potatoes, cauliflower, whole wheat flour, nuts, and legumes are high in insoluble fiber
  • Peas, citrus fruits, apples, and carrots are high in soluble fiber

Keep in mind that refined grains and processed foods have lower fiber content overall. You can also look for foods that have had fiber added to them, which is indicated on the label.

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Person On The Street: What Actually Is Fiber

Albert Snow, ND, holistic gastroenterologist

Contrary to conventional understanding, its role in assisting constipation is perhaps its least important. Its most important benefit is as a source of nutrition for the bacterial culture that makes up the mucosal lining, thus maintaining it. Subsequently the mucosal lining protects the gastrointestinal wall, which may prevent inflammatory diseases such as irritable bowel syndrome, colitis, and Crohn’s disease. A common cause of constipation is a magnesium deficiency. If you do not address that first, the fiber is likely to just back up on you.

Rule number one: If you have any kind of inflammatory bowel disease such as IBS, colitis, leaky gut, etc. do not take any kind of bowel cleanser or fiber supplement you will definitely make you problem worse.

William Chey, MD, gastroenterologist

Jacqueline Wolf, MD, gastroenterologist

Fiber is plant material that can’t be digested by the small intestine. Soluble fiber passes through the small intestine relatively unchanged until it reaches the colon where the bacteria can ferment or digest the fiber. The products of the fermentation stimulate the bowels, cause retained water in the stool and bulk up the stool. Insoluble fiber passes through the colon relatively unchanged and helps bulk the stool. A combination of soluble and insoluble fiber helps maintain normal intestinal function by affecting the consistency of the stool and affecting digestion of other substances.

Fibers Effect On The Stomach: The Luck Stopshere

The digestion of protein is the exclusiveprovenance of the stomach. When gastric digestion commences, thecontents of the stomach are churned inside, until itâscompleted .

Fiberâs specific propertiesâwater absorbency,expansion, stickiness âinterfere with digestionand may cause an array of gastric disorders. Fiber-relatedproblems become more pronounced with age because of theinevitable wear-and-tear on the internal organs. Insoluble fiberaffects the stomach particularly hard because it tends tocongregate and form lumps, and its rapid expansion fills thestomach with idle bulk.

You donât even need to consume that much fiberto feel its punch. For example, TV commercials for antacids arecommonly shot inside Mexican restaurants because beansâa mainstaple of Mexican cuisineâcommonly cause heartburn, even thougha 100 g serving of beans contains a paltry 4 to 5 g offiber. Just imagine the cumulative impact on the aging stomachof 30 to 40 grams of fiber consumed daily. Here are the mostprominent problems:

As you can see, the relationship between thestomach and the fiber is awkward at best, ruinous at worse.Well, what else would you expect when matching a primarydigestive organ with an indigestible substance?

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You May Have A Food Intolerance

If you cant handle kefir or kimchi well, you might have a food intolerance thats unrelated to their probiotic powers. In general, the tolerance of different fermented foods, including fermented veggies, sauerkraut, kimchi, kefir, kombucha, really varies depending on the individual, says Presicci.

Signs that youre not tolerating fermented foods can range from bloating, diarrhea or constipation to skin issues, nausea, headaches and more after eating them, she says. Each reaction will depend on the reason behind the intolerance, though, and if you do see something off consistently, its worth seeing a doctor for an allergy test and discussion.

Histamine intolerance is possible, since fermented foods are generally high in histamine . Histamine intolerance can be caused by a genetic mutation or by an imbalance in a persons gut flora, says Presicci. This is pretty rare thoughit’s estimated about 1 percent of people have it. If you get migraines and headaches often after consuming aged cheeses, wine, chocolate, dried fruit, booze, and other triggers that have higher histamine content, and youre not tolerating fermented foods either, it could point to a histamine issue.

Best Sources Of Fiber

Does Too Much Fiber Cause Stomach Cramps?

There are two basic kinds of fiber, soluble and insoluble. Although the body cannot digest either of them, they are both necessary for a healthy diet.

Soluble fiber breaks down in the water found in the digestive system and forms a gel. It helps keep stools soft and slows the digestive process.

Insoluble fiber does not break down at all, as it passes through the digestive system. It adds bulk to bowel movements and helps to move food along.

Individuals can strive to reach the recommended daily level of dietary fiber by eating a diet rich in:

whole fruit, though fruit juice is low in fiber

  • vegetables
  • legumes
  • whole grains

It is essential to include a variety of fiber-rich foods in the diet. This ensures that a person will obtain a wide range of nutrients in addition to fiber. It will also help them to eat a good balance of soluble and insoluble fiber.

Naturally occurring fiber is usually easier for the body to handle than foods made with added fiber. So, whole grains and fresh fruits are usually more effective sources than high-fiber supplements or energy bars.

A good balance of fiber in the diet is associated with a host of health benefits. These include:

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Okay What Do I Do Now

If youre new to fermented foods, make sure to start slow in order to help avoid symptoms. But if youre having regular negative symptoms, even after consuming small amounts of fermented foods, its important to figure out the underlying cause, says Pressici. If this sounds like you, it’s a good idea to pay a visit to a functional medicine doctor for testing and consultation. From there, you need to work closely with your practitioner to manage symptoms and repair your gut, and then start slowly rebuilding your gut flora. Hopefully the bloaty feeling you get with kombucha will be a thing of the past.

Too Much Fiber Doesnt Help With But Cause Constipation

In conclusion, these facts contradict the conventional wisdom on dietary fiber, digestion, and constipation.

However, this is not a new insight. After all, the general perception of a healthy diet still demonizes saturated fat or salt, for example, even though science has long proven otherwise.

As researchers have shown us, it isnt easy to get a big bulky mass through a narrow passage.

Since fiber, in particular, increases the volume of stool, it cant relieve constipation quite the opposite.

But this, too, probably remains a sticky myth for many more years.

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Is Your Daily Fiber Intake Secretly Sabotaging Your Digestion Learn What Kinds Of Fiber You Should Watch Out For

Ah, fiber. We dont eat nearly enough of you, despite research that shows how important you are for our digestive, metabolic, and cardiovascular health. Most people fall way short of the recommended daily fiber intake of 21 to 26 grams a day for women and 30 to 38 grams a day for men. How short? A study published in 2017 in the American Journal of Lifestyle Medicine suggests that only 5 percent of us are getting enough fiber. But the more I learned about fiber while researching 21-Day Tummy, the more I realized how poorly most of useven some doctors and nutritionistsunderstand it. Eating too much of certain kinds of fiber can actually upset your belly. Its a problem my coauthor Kate Scarlata, RD, in Boston sees with her clients all the time. People start eating high-fiber foods and wonder, Why does eating healthy hurt? she says. Knowing how different types of fiber affect your belly can make a big difference in your quality of life. Heres a primer.

Why Too Much Dietary Fiber Can Cause Constipation

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Dietary Fiber | Soluble vs. Insoluble | Digestion | Too Much Fiber Causes Constipation | Cure | | FAQ | Studies

Dietary fiber is a familiar term to almost everyone. However, only a few people know how dietary fiber actually affects digestion.

Since conventional wisdom claims that dietary fiber is essential for healthy digestion, many people think they need to eat more fiber if they suffer from constipation.

Today, well assess if this widespread approach can work based on current studies.

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If You Have Diarrhea Watch Out For: Insoluble Fiber

Nata Bene/Shutterstock Prone to frequent or unpredictable bathroom breaks? This type of speeding fiber may be your worst enemy, says Tamara Duker Freuman, RD, a registered dietitian in New York and author of The Bloated Belly Whisperer. Found in such foods as whole wheat, wheat and corn bran, leafy vegetables, broccoli, and tomatoes, insoluble fiber helps trigger bowel movements. Freuman advises patients with diarrhea to eat more soluble fiber instead , an adjustment she says they describe as life-changing.

Is Popcorn Safe For Gastritis

Its impossible not to like Popcorn, right? But, if you suffer from heartburn or an aching stomach, you should avoid corn products. Indeed, this grain is a sensitive digestive grain because it has a high fiber content.

Even though it is tempting to reach for tasty or tangy Popcorn. Nevertheless, stomach irritants can worsen an already inflamed condition.

On the whole, you should refrain from purchasing tangy and fatty Popcorn. As a result, you can keep Popcorn from bothering both your mind and stomach. Otherwise, your gastric condition will worsen if you dont.

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What Can You Do If Youve Gone Overboard On Fiber

Unfortunately, theres no magic pill that will absorb all that excess fiber and make it disappear out of your body. But you can treat the symptoms. If gas is your issue, taking an OTC gas-fighting pill that contains simethicone can help, Menon says. Diarrhea should pass, but if thats gotten out of hand, you can also consider taking an anti-diarrheal medication to stop things up.

Yeah, fiber is important, but dont forget about protein! Check out these high-protein ice creams:

What To Eat If You Are Getting Too Much Fiber

Eat the Right Fiber

I briefly outlined a low-fiber diet above, but if you need to cut your fiber intake, whether for a short period or a long period of time, you should focus your diet around:

  • Grass-fed, humanely raised tender meat, seafood and eggs
  • Smooth, organic peanut butter and almond butter
  • Full-fat, dairy

Dietary Fiber | Soluble vs. Insoluble | Digestion | Too Much Fiber Causes Constipation | Cure | | | Studies

Dietary fiber is a familiar term to almost everyone. However, only a few people know how dietary fiber actually affects digestion.

Since conventional wisdom claims that dietary fiber is essential for healthy digestion, many people think they need to eat more fiber if they suffer from constipation.

Today, well assess if this widespread approach can work based on current studies.

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