Digestive disorders when the body is overloaded with fiber
Bloating and abdominal distension are the most common signs. Fiber is not digested in the small intestine but goes down to the large intestine, where bacteria ferment and create gas. This process can cause a feeling of tightness, especially when consuming a lot of easily fermented fiber such as inulin or guar gum.
Constipation can also occur if you increase fiber but do not drink enough water. At that time, stools become dry and difficult to excrete. Conversely, some people have diarrhea because fiber absorbs water into the intestines and accelerates bowel movements. These cases easily lead to dehydration with manifestations such as fatigue, dizziness, and dark urine.
In addition, a loud boil, also known as boil, appears when gas and fluid move in the intestine. This is usually a benign phenomenon but causes discomfort.
Potential risks if prolonged
Eating too much fiber for a long time can hinder the absorption of minerals such as iron, zinc, calcium and magnesium. Dr. Elizabeth Barnes, a clinical nutritionist certified at the University Medical Center at the University of Rochester Medical Center, said: "Most people don't have problems if they have a balanced diet. However, prolonged high-dose supplementation can affect micronutrient status in some risk groups.
More rarely, consuming too much fiber from supplements without drinking enough water can increase the risk of intestinal obstruction, especially in people with a history of abdominal surgery or intestinal stenosis. Severe abdominal pain, vomiting, and constipation are signs that require emergency treatment.
According to recommendations from the World Health Organization, adults should prioritize fiber from natural foods such as vegetables, fruits, whole grains, while gradually increasing their intake and ensuring enough water every day. Listening to the body is the key to taking advantage of the benefits of fiber without causing adverse effects.
