Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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Products and services. Dietary fiber: Essential for a healthy diet By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Kim Y, et al.

Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Archives of Cardiovascular Disease. Duyff RL. Carbs: Sugars, starches, and fiber. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. New York, N.

Nutrition facts label: Dietary fiber. Food and Drug Administration. Accessed Oct. Veronese N, et al. Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses. American Journal of Clinical Nutrition.

Song M, et al. However, foods that contain fiber , such as vegetables, fruits, beans and lentils, also tend to be lower in calories. If you rely too heavily on fiber, you may end up feeling too full to eat other foods.

While many people worry about overeating, undereating has real consequences , especially when chronic. Ultimately, eating well-rounded meals that contain a balance of carbohydrates, protein, fat and fiber will help you feel your best.

Overdoing fiber could lead to constipation for a variety of reasons. Because fiber absorbs water from the intestines, you should also make sure you're staying hydrated by drinking an adequate amount of water.

This is rare, but some people may develop a blockage in their intestinal tract, called a phytobezoar, if they consume too much fiber, a study in Nutrients points out. This happens when fiber builds up in the intestine and forms a ball that blocks things from passing through.

Elderly people or those with certain digestive diseases may be at higher risk due to reduced digestive efficiency and reduced elasticity of the intestinal wall. Inadequate chewing could also contribute. Symptoms of consuming too much fiber can range from mild to severe.

If your symptoms are mild to moderate, here are some ways to help relieve them:. If you consume too much fiber, there's a rare chance a bowel blockage could occur. If you experience symptoms such as nausea, vomiting, fever, severe abdominal pain or an inability to pass gas or stool, see a doctor immediately.

Daily fiber recommendations vary based on your age and sex. The recommendations for daily fiber intake, according to the Dietary Guidelines, are:. If you have certain health problems, you may have different fiber needs.

For example, if you have a digestive disease like irritable bowel syndrome IBS or inflammatory bowel disease IBD , you may need a lower-fiber diet to mitigate digestive symptoms , or you may need to be especially careful about upping your fiber intake slowly.

A registered dietitian can help you determine how much fiber you should eat and what foods are best for you. If you ate too much fiber and are experiencing gas and bloating, limit your fiber intake until symptoms subside, drink plenty of fluids and try doing some light physical activity.

You may also want to stay away from carbonated beverages or gum, as these can exacerbate bloating. Currently, there isn't a maximum daily recommended intake for fiber, so be cautious about greatly exceeding the recommendations for your sex and age group.

Also, be mindful of how your body responds to a high fiber intake. The most common symptoms of eating too much fiber are bloating, gas and abdominal discomfort. If you experience nausea, vomiting, fever or can't pass gas or stool, seek medical attention immediately.

Most of the time, having too much fiber causes temporary discomfort without serious harm. However, in rare cases, too much fiber can lead to a blockage in the intestine that requires medical attention.

Fiber is important for your health, including helping keep your digestion regular and reducing your risk of diabetes and cardiovascular disease. However, it's possible to overdo it. Most people are not meeting the recommended amount of fiber.

If you're looking to increase your fiber intake , do so slowly to prevent gastrointestinal distress. Touch device users, explore by touch or with swipe gestures.

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Harvard Health Partnership Audio Meditations Newsletter. What is fiber? Healthy Eating High-Fiber Foods Dietary fiber can keep you full, help you to lose weight, and improve your overall health. Copy Link Link copied!

Download PDF. By Lawrence Robinson and Jeanne Segal, Ph. The health benefits of fiber Tips for adding fiber to your diet Making the switch to a high-fiber diet Fiber in fast food Fiber supplements. Reviewed by Annette Snyder, MS, RD, CSOWM , a Certified Registered Dietitian at Top Nutrition Coaching working with clients seeking help for chronic dieting, gut issues, heart health, diabetes and pre-diabetes, and menopause What is fiber?

Fiber comes in two varieties: insoluble and soluble. The health benefits of fiber The latest figures show that nine out of ten Americans are not eating enough fiber—and people in other parts of the world are also falling well short.

Some of the benefits include: Digestive health. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take Assessment HelpGuide is user supported. Learn more. More Information Helpful links. Dietary fiber: Essential for a healthy diet - The health benefits of fiber and how to fit more into your diet.

Mayo Clinic Fiber Nutrient List - National Nutrient Database list of different foods with their fiber content. Aleixandre, A. Dietary fiber and blood pressure control.

Brown, L. Cholesterol-lowering effects of dietary fiber: A meta-analysis. The American Journal of Clinical Nutrition , 69 1 , 30— Chen, J. Dietary Fiber and Metabolic Syndrome: A Meta-Analysis and Review of Related Mechanisms. Nutrients , 10 1 , Dahl, W. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber.

Journal of the Academy of Nutrition and Dietetics , 11 , — Dietary fiber and cancer prevention—PubMed. Retrieved February 24, , from. Hairston, K. Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study.

Obesity , 20 2 , — High Fiber Diet Associated with Reduced Cardiovascular Risk in Hypertension, Type 2 Diabetes Patients—American College of Cardiology. Kunzmann, A. Dietary fiber intake and risk of colorectal cancer and incident and recurrent adenoma in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial.

The American Journal of Clinical Nutrition , 4 , — Ma, Y. Single-Component Versus Multicomponent Dietary Goals for the Metabolic Syndrome: A Randomized Trial. Annals of Internal Medicine , 4 , — Morozov, S. Fiber-enriched diet helps to control symptoms and improves esophageal motility in patients with non-erosive gastroesophageal reflux disease.

World Journal of Gastroenterology , 24 21 , — Most Americans are not getting enough fiber in our diets. DRI Calculator for Healthcare Professionals n.

Sherry, C. Sickness behavior induced by endotoxin can be mitigated by the dietary soluble fiber, pectin, through up-regulation of IL-4 and Th2 polarization. Brain, Behavior, and Immunity , 24 4 , — Swann, O. Dietary fiber and its associations with depression and inflammation. Nutrition Reviews , 78 5 , — Barber, Thomas M.

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