Can you actually get too much fiber?

Constipated? Eat more fiber! Diarrhea? Get more fiber! When you have irritable bowel syndrome (IBS), fiber seems to come up a lot. People say it worsens IBS symptoms or that it improves them. It sometimes gives you gas and bloating, but you also need it. What’s the right answer? How much fiber is too little; how much is too much? 

To get the right amount of fiber, know what kind you need

Technically, fiber is a carbohydrate your body doesn’t fully digest. The right fiber intake keeps you regular and feeds beneficial bacteria in the gut. Fiber has a host of other health benefits, from keeping cholesterol in line and maintaining good blood sugar levels to promoting weight loss and helping prevent heart disease. 

Despite the importance of getting enough fiber, many Americans are short on it. People with IBS can have particularly low fiber intake, since they’re often avoiding many grains, beans and other foods that contain FODMAPs. 

What’s not always well-known is that there are actually two types of fiber. Each type affects your body and possibly your IBS in different ways. 

Soluble Fiber: sometimes good for diarrhea and constipation both

In water, soluble fiber tends to dissolve into a jelly-like substance that can slow gut action down, give your digestive system more time to absorb excess water and help with diarrhea, IBS-D and mixed IBS. Soluble fiber also ferments easily. It can nourish your gut bacteria, make it harder for your body to absorb fats, and help your heart. 

Unfortunately, it can also sometimes make gas and abdominal pain worse, due to bacteria in the colon releasing various gasses as they process fibers. These gasses can be uncomfortable, especially if your digestive tract is already sensitive. 

Insoluble Fiber: sometimes helpful for constipation

Insoluble fiber doesn’t dissolve or ferment very well. That’s why it can help with constipation and IBS-C, since it adds roughage to stool and encourages gut motility (bowel action). Too much insoluble fiber, however, can mean more pain, cramping, and bowel movement disruptions.

Both types of fiber: the balance you may need

Many people can tolerate one kind of fiber better than the other. Others can eat both kinds, thereby getting more of fiber’s overall benefits. The key to eating both kinds is careful monitoring and only eating portions within FODMAP recommendations. 

As you balance fibers, consider a few rules of thumb:

• Eat soluble fiber before insoluble fiber to ease digestion
• Pair soluble fiber with a fat (like avocado, as in this avocado toast recipe that contains 5 grams of fiber)
• If you can tolerate beans, try soaking them before cooking to make it a little less likely they might trigger IBS symptoms 

Is there such a thing as too much fiber? 

In short, yes. It’s also possible (and more likely) that you won’t get enough dietary fiber. Fiber recommendations say that most Americans should aim for between 20 and 35 grams of fiber. That’s about three tablespoons’ worth a day (or the average weight of a pancake). The exact amount of fiber that’s right for you depends on your stress levels, your IBS symptoms, and your body’s unique way of processing fibers. 

The bottom line: fiber is usually a good idea

Getting more fiber isn’t necessarily simple, though, especially with IBS, so here are a few tips for success: 

• Add fiber slowly to give your body time to adjust
• Drink plenty of water to ease fiber along and prevent constipation
• Eat new fibrous foods only in small amounts at a time. And rather than eating only a few fiber-rich foods, you could try eating more low-fiber foods. It all adds up
• Work out, or just walk, when you can. Staying active keeps your gut moving, too
• You can take fiber supplements, but most experts recommend trying to get fiber from natural sources and whole foods when possible

Fiber works differently for different bodies. As you figure out what fiber works best for you, be understanding with yourself, support yourself, and give yourself the chance to experiment.

The good news is that once you reach the ideal amount of fiber, your IBS symptoms may improve. Foods that may fulfill your fiber needs without making things too bad include: 

• One half cup of oatmeal (strawberry chia seed oatmeal, anyone?)
• A serving of quinoa (as in rainbow quinoa salad)
• 20 almonds (or snacks with flax seeds)

To get more soluble fiber specifically, eat more: 

• Barley (it goes well in stews, like Irish lamb stew)
• IBS-friendly fruits like bananas and blueberries 
• Low-FODMAP veggies like eggplant and carrots (including the peels when possible)
• Oats and oat bran
• Psyllium

If you would like to eat more insoluble fiber, try:

• Fibrous, IBS-friendly fruits like pineapple and rhubarb
• Vegetables like peas and green beans
• Nuts and seeds (peanut butter granola bars could be great)

Foods that contain both soluble and insoluble fiber include: 

• Lentils (such as one-pot dahl)
• Prunes
• Soy fiber (teriyaki tofu, for example)

Fiber isn’t the only thing that determines how you feel with IBS, but it is part of a healthy eating plan. If you have more questions, you can always talk to a registered dietitian or nutritionist.

Get more support from Salvo Health

At Salvo Health, our digital healthcare platform and virtual clinic provides you with continuous text-based support and care for your chronic condition. Imagine being able to text a board-certified Physician or Behavioral Health Coach to avoid flare-ups or manage your pain. Alongside messaging-based communication, members receive a customized Care Plan that can take account of how their symptoms can be managed, no matter how much fiber you need. 

Get immediate access to a coordinated Salvo Health care team, including a certified gastro specialist and board-certified health coach when you join Salvo Health today. 

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