Benefits of fibre: How to manage your intake and consequences if you overdo it

Fibre is beneficial in preventing constipation, consuming too much can lead to diarrhea or loose stools. (Image: Canva)

Fibre also wonders for your blood sugar and cholesterol levels. It slows down how quickly sugar and cholesterol are absorbed into your bloodstream, which is great for your heart health and helps keep your blood sugar in check. It also helps us feel full and satisfied, which can be really helpful if you're trying to manage your weight. Plus, eating plenty of fibre has been linked to a lower risk of serious diseases like cancer, diabetes, and heart problems. However, excess of everything is bad so make sure you are keeping a check on how much fibre you are taking in a day. Too much of it can lead to several complications:

Digestive issues: Excessive fibre intake can cause several digestive discomforts. Bloating occurs when fibre ferments in the colon, producing gas, says Kerala based dietician Rashmi Bala. Gas can lead to bloating, discomfort, and even abdominal pain. Additionally, too much fibre can cause cramps as it moves through the digestive system, particularly if the increase in fibre intake happens suddenly.

Nutrient malabsorption: Fibre can interfere with the absorption of certain minerals in the digestive tract. It can bind to minerals like calcium, magnesium, iron, and zinc, preventing their absorption into the body, Bala shares. This can potentially lead to deficiencies over time, especially if the diet is consistently high in fibre and low in these minerals.

Diarrhea: While fibre is beneficial in preventing constipation, consuming too much can lead to diarrhea or loose stools. Fibre increases the bulk of stools and accelerates their passage through the digestive tract. If consumed in excess, it can speed up bowel movements to the point of causing diarrhea.

Dehydration: Fibre absorbs water in the digestive tract, which is necessary for its proper function. If you consume excessive amounts of fibre without increasing your fluid intake, it can lead to dehydration. Dehydration can manifest as symptoms like dry mouth, thirst, decreased urine output, and fatigue.

Gastrointestinal blockages: In extreme cases, very high fibre intake, especially from insoluble fibre sources like bran, can cause gastrointestinal blockages. This risk is higher in individuals with certain gastrointestinal conditions, such as strictures or narrowing of the intestines. According to Bala, the fibre forms a mass that may be difficult for the intestines to pass, leading to blockages, discomfort, and potential complications. To mitigate these risks, it's essential to consume fibre in moderation and gradually increase your intake if you're not accustomed to a high-fibre diet.

Here are some steps to measure your fibre intake effectively:

Know the recommended intake: Understand the recommended daily fibre intake for your age, gender, and health status. For adults, the general recommendation is around 25-38 grams of fibre per day, but this can vary depending on factors like gender, age, and specific health conditions.

Keep track of your food: Use a food diary or a mobile app to track the foods you eat throughout the day. Make sure to include all sources of fibre, such as fruits, vegetables, whole grains, legumes, nuts, and seeds.

Check food labels: When available, check the nutrition labels on packaged foods to determine the fibre content per serving. This information can help you keep track of how much fibre you're consuming from processed and packaged foods.

Calculate your daily intake: Add up the fibre content of all the foods you've consumed throughout the day to calculate your total fibre intake. Make adjustments as needed to ensure you're meeting your recommended daily fibre goals.

By following these steps, you can effectively measure your daily fibre intake and make adjustments to your diet as needed to achieve optimal fibre levels for your health and well-being.