Balancing our intake of nutrients can be tricky.

Nutrients are the substances that our bodies need to function properly—such as vitamins, minerals, proteins, fats and carbohydrates—but not all nutrients are created equal, and some may have more benefits or drawbacks than others.

In our How Much is Too Much? mini-series, we’ll explore the nutrients that we most often lack—and the ones we run the risk of taking too much and overcompensating.

What’s the recommended amount of fiber?

First, let’s set the stage. What’s the recommended amount of fiber we should be taking?

The recommended daily intake of fiber is

• 25 grams per day for women
• 38 grams per day for men

Is that what we’re getting? Absolutely not. Some experts estimate that as much as 95% of the population doesn’t ingest this much fiber.

What foods pack the most fiber?

Here’s the top 5 high-fiber foods:

1. Split peas: One cup of cooked split peas contains 16.3 grams of fiber
2. Lentils: One cup of cooked lentils contains 15.6 grams of fiber
3. Artichokes: One medium-sized artichoke contains 10.3 grams of fiber
4. Raspberries: One cup of raspberries contains 8 grams of fiber
5. Chia seeds: One ounce (28 grams) of chia seeds contains 10.6 grams of fiber

Please note that there are many other high-fiber foods available, such as whole grains, nuts, and vegetables. The Academy of Nutrition and Dietetics recommends consuming about 14 grams (g) of fiber for every 1,000 calories you consume daily.

How much is too much fiber?

While many people don’t get enough fiber, you could actually get too much, especially if you increase your intake too quickly.

If you’re planning on upping your fiber intake, go slow. Gradually increase the amount of fiber you’re ingesting and drink plenty of water—more than you may be accustomed to—in order to avoid digestive discomfort.

There is no specific number that screams You’re eating too much fiber!, but data suggests that more than 70 grams of fiber per day increases the risk for side effects.

If you ate too much fiber and are experiencing the symptoms of too much intake, try the following to help counteract the effects:

• Drink plenty of water
• Stop using any fiber supplements
• Avoid high-fiber foods
• Eat a bland diet
• Remove fiber-fortified foods from your diet
• Look for foods that contain substances such as inulin and chicory root extract
• Engage in light physical activities, like walking, as often as possible
• Consider keeping an online diary of your food intake to help you see how much fiber you’re getting each day

Consider following a low FODMAP diet if you have irritable bowel syndrome. (We’ve got a handy FODMAP-friendly recipe collection just for this purpose.)

• This temporary FODMAP diet can improve symptoms by removing fermentable, fibrous foods from your diet
• Once you start feeling better, you should slowly re-introduce fiber-rich foods
• Instead of eating fiber-rich foods in one meal, spread them out throughout the day
• It’s best to get your fiber from a variety of foods, so don’t rely on any one food or source

What are the side effects of too much fiber?

Consuming too much fiber can lead to a variety of digestion and gut health problems, including:

• Bloating
• Gas
• Abdominal pain
• Constipation
• Diarrhea
• Dehydration
• Weight gain or loss

What about Metamucil?

Metamucil is a super-popular fiber supplement that contains psyllium husk, which is a type of soluble fiber that can help

• keep you regular
• lower cholesterol levels
• control blood sugar levels

According to Mayo Clinic, taking fiber supplements every day seems to be safe. Note that Metamucil can cause bloating and gas, especially when you first start taking it. Check with your doctor.

Be sure to ask whether fiber supplements will affect any medicines you take. For instance, fiber supplements can lower blood sugar levels. People who have diabetes might need to take a different amount of insulin or other medicines.

What are some other fiber supplements?

There are many fiber supplements available in the market. Here are some popular ones:

(Important note: the following list contains suggestions—not recommendations. The PHMP does not receive nor has it prior received any compensation for mentioning them.)

• Fiber Choice Prebiotic Fiber Gummies: These gummies contain inulin, a prebiotic fiber that helps support digestive health. They are available in different flavors. (Link)
• Metamucil Fiber Supplement Gummies: These gummies contain a 5g prebiotic plant-based fiber blend and are available in orange flavor. (Link)
• Benefiber Advanced Digestive Health Prebiotic Fiber Supplement Powder: This powder contains probiotics for digestive health and is low FODMAP. (Link)
• Garden of Life Dr. Formulated Organic Fiber Supplement Powder: This unflavored powder is sugar-free and psyllium-free, and contains prebiotic superfoods that help with constipation relief and hunger control. (Link)
• Citrucel SmartFiber Capsules: These capsules contain methylcellulose fiber and are grit-free, sugar-free, and gluten-free. (Link)

More to come…

Stay tuned for additional entries to our How Much is Too Much? mini-series!