Is fiber overdose possible? It is. However, the consequences are not so innocent. It is difficult to reach this point if we eat fresh vegetables and fruits, but if we take dietary supplements, problems can occur more quickly. Since we eat more vegetables and fruits in the summer, such dietary supplements can even be harmful during this season. We need 27 to 40 grams of fiber per day, but only if we use about 15 grams. What if we eat too much?

We get the necessary daily amount of fiber if we eat at least two servings of vegetables and two fruits. Although it often happens that we get too few fibers, overeating also has its side effects. Too much fiber can cause cramps, intestinal inflammation, bloating, with the biggest problem being reduced absorption of nutrients. Fiber prevents the absorption of vitamins A, D, E, and K (which are fat-soluble vitamins). In addition, excess fiber can cause a deficiency in calcium, iron, and zinc.

For example, cellulose and pectin reduce calcium absorption. Lignin, hemicellulose, and pectin reduce iron absorption. Insoluble fibers stimulate salivation, increase excess hydrochloric acid in the stomach, and accelerate the secretion of digestive juices. In reality, fiber reduces the energy value of food and gives a false sense of fullness. Don't forget, fiber is a substance resistant to digestive processes.

If the daily intake of fiber exceeds 50 grams, bloating and stomach pains may occur. Keep in mind that fibers are also found in tablets. And quite a lot.

Just like with everything, we know soluble and insoluble fibers. Insoluble ones are the ones causing the most trouble, while soluble ones are the ones we seek in food and increase nutrient density, reduce harmful cholesterol levels, slow down glucose absorption, prevent atherosclerosis, heart diseases, heart attacks, ...

Legumes, carrots, squash, beets, cauliflower, Chinese cabbage, spinach, tomatoes, black currants, pears, raspberries, kiwis, avocados are sources of water-soluble fibers.

Also, an excessive amount of fiber in the body can occur if you do not drink enough fluids throughout the day.