How Much Fiber is Enough versus Too Much?

Hi, My doctor suggested I increase my fiber intake to help a terrible constipation problem I've been having. How much should I take in? And is there such a thing as too much fiber?  Thanks, Janice

Dear Janice,

Generally you can't go wrong with fiber, but there are a few exceptions. People with certain intestinal disorders or stomach ulcers must watch the types of fiber they eat, and avoid tough skins (like apples or cucumbers) and sometimes nuts and popcorn.  Other types of fiber, such as fiber one cereals, with 14 grams per serving, sometimes have "warning" labels encouraging plenty of water or milk to be consumed with the product. There have been cases of people consuming lots of fiber without enough water and getting "stopped up".

Those issues aside, the recommended fiber intake is 25-35 grams per day and it's pretty difficult to get there! Use whole-grain products like bread, cereals and pasta; include the skins when you eat apples, pears, potatoes and other fruits and vegetables, and look for products with fiber added (usually breakfast cereals).

To further boost your intake you can take fiber supplements like Metamucil, Benefiber or Citrucel. Follow the instructions on the label and start out with just one serving per day to let your body acclimate. Otherwise discomfort from gas is more likely.

It would be interesting to note what your current fiber intake is, and then to see what adding 10 or 15 grams does for you! In addition to helping with constipation there is evidence it can also prevent some types of cancer, including cancer of the colon.

Be sure to drink 6-8 glasses of water per day. Fiber works to ease constipation because it bulks the stools, but it needs water to work (otherwise stools may still be on the dry side). And getting whatever kind of exercise you can (like walking a few miles each day) helps regular bowel movements too.

Are Powdered Fiber Products Good For You?

How do you feel about fibre powders like Metamucil and Benefibre? I thought I would try some Benefibre. The first couple days I was quite gassy but now my system has settled down.
I have noticed I dont feel quite as bloated,and my appetite is reduced. Terry.
 
Dear Terry,
 
I think these powders are a great way to get in dietary fiber for those who don't manage to get the 25-35 grams recommended by eating lots of whole grains, fresh fruits and vegetables. Serving size is one to three times per day of either a teaspoon or a tablespoon, depending whether the product is flavored or just mixed  into juice.
Some people like the idea of swallowing a pill, and many of the fiber companies make them--but beware the serving size... it's usually between three and six pills per dose, and this can be a lot to swallow three times a day.
 
The benefits of increasing fiber in your diet include feeling more full, alleviating constipation, and reducing the risk of developing certain types of cancers, especially that of the colon.
 
Metamucil, being a soluble fiber, also has the beneficial side effect of lowering bad cholesterol levels.

Gas is a common side effect when first increasing fiber intake, but as you have pointed out, our body adapts to that in a short period of time!