Too much fiber?

[Jakanden]

What would be considered too much fiber? I know that the reccomended daily intake is roughly 25-30g, but is there too much?

The reason I ask is because lately I have been having cramps and trouble going to the bathroom and I am wondering if I am getting too much fiber. I have not signifigantly increased it lately (Maybe added another 5-10g a day if that going from about 35-40g to 40-45g or so), but i am having symptoms like when I first increased my fiber intake.

I usually drink a gallon of water a day (And at 125lbs thats plenty) so It is not that I am not geting enough fluids. Any ideas or suggestions would be most helpful =)

[cursor]

While fiber intake (like anything else) is individual, and a matter of body size, the minimum that I would recommend for you is about 30g per day. As I cycle foods, I frequently get as much as 60g per day. I know that you've posted your personal meal info at DF.com before, but could you let me know what your daily meal plan looks like (perhaps just a link to a former post)?

[Jakanden]

Well i have changed it abit since my last time posting it so I will just give you an example of a recent one


Meal 1:
1 Cup Second Nature Eggs (Fat – 0g, Carb – 4g, Pro – 24g)
2 Pieces Genesis Sprouted Grain Bread (Fat – 4g, Carb – 28g, Fiber – 6g, Pro – 8g)
1 Cup Quaker Oat’s Oatmeal (Fat - 6g, Carb - 54g, Fiber - 8g, Pro - 10g)
Totals = Fat - 10g, Carb - 86g, Fiber - 14g, Pro - 43g (550 Calories)

WORKOUT

Post Workout Shake (Drank over 20 min):
2 Scoops Protein Powder (Fat - 4g, Carb - 4g, Pro - 44g)
1 Scoop Pure Dextrose (Fat – 0g, Carb 45g, Pro – 0g)
8oz OJ (Fat - 0g, Carb - 30g, Pro - 1g)
Totals = Fat - 4g, Carb - 79g, Pro - 45g (532 Calories)

Meal 3 (1.5 Hour post workout):
½ Cup Quaker Oat’s Oatmeal (Fat - 3g, Carb - 27g, Fiber - 4g, Pro - 5g)
1 Cup Non-Fat Yogurt (Fat -0g, Carb - 16g, Pro - 6g)
2 Hard Boiled Egg Whites (Fat - 0g, Carb - 0g, Pro - 10g)
1 2/3 Tbs Wheat Germ (Fat - 1g, Carb - 8g, Fiber - 1g, Pro - 4g)
Totals = Fat - 4g, Carb - 51g, Fiber - 5g, Pro - 25g (324.5 Calories)

Meal 4:
1 7oz Baked Potato (Fat - 0g, Carb - 38g, Fiber - 3g, Pro - 4g)
1 Piece Genesis Sprouted Grain Bread (Fat – 2g, Carb – 14g, Fiber – 3g, Pro – 4g)
1 Cup of Cut Green Beans (Fat - 0g, Carb - 8g, Fiber - 2g, Pro - 2g)
1 Tbs Flax Seeds (Fat - 7g, Carbs - 5g, Fiber - 3g , Pro - 3g)
8oz Gold Kist Boneless Skinless Chicken Breast (Fat - 0g, Carb - 0g, Pro - 45g)
Totals = Fat - 9g, Carb - 65g, Fiber - 11g, Pro - 58g (529 Calories)

Meal 5:
5oz Can Tuna in Water (Fat - 1.5g, Carb - 0g, Pro - 31g)
2 Fiber Rye Crackers (Fat - 2g, Carb - 14g, Fiber - 4g, Pro - 2g)
1oz Kountry Fresh Party Peanuts (Fat – 14g, Carb – 5g, Fiber – 2g, Pro – 8g)
Totals = Fat - 17.5g, Carb - 19g, Fiber - 6g, Pro - 41g (373.5 Calories)

Meal 6:
8oz Gold Kist Boneless Skinless Chicken Breast (Fat - 0g, Carb - 0g, Pro - 45g)
2 Fiber Rye Crackers (Fat - 2g, Carb - 14g, Fiber - 4g, Pro - 2g)
2 Cups Pre Made (Bagged) Salad (Fat - 0g, Carb - 4g, Fiber - 1g, Pro - 1g)
1 Tbs Flax Seed Oil (Fat - 11g, Carb - 0g, Pro - 0g)
Totals = Fat - 13g, Carb - 18g, Fiber - 5g, Pro – 45g (349 Calories)

DAILY TOTALS = Fat - 57.5g, (517.5 Calories) Carb - 277g (1108 Calories), Fiber - 41g (164 Calories) Pro - 257g (1028 Calories)

2653.5 Calories (without Fiber)
2817.5 Calories (with Fiber)

This day had a bit more carbs than usual but my carb/protein are always within about 10-20g of each other. Most of my fats come from Flax seed/oil and Chicken/Fish.

My daily fiber intake runs from about 35-45g on avg. It depends on what I have for breakfast. If i have oatmeal or oat bran its higher than if i have grits. Also I always eat at least one salad a day (Usually chicken salad for my last meal)

[fengalon]

Hmmm... I didn't know we had to watch our fiber intake as well. Just what exactly happens if we consume too much fiber on any given day? I suspect I'm guilty of this -- what with all those apples and whole wheat tortillas (9gfiber) I eat!

[Jakanden]

Well if your body is ok with it - technically nothing should happen with alot of fiber. The only time I had a problem was when I first increased my intake and since my body was not used to it (And i wasnt drinking enough water) it totally hosed my digestive system.

I have been eating alot of fiber for awhile now and all of a sudden I am starting to have those initial fiber increase symptoms. Which is why i am asking if there IS such a thing as too much heh.

[cursor]

I can't see anything in particular from your diet listing that might be causing a problem. Evaluate the changes in your meal structure that have occurred since you were having no poblem at all. From my experience, the gradual increase of fiber, when combined with adequate water intake should not pose a problem.

[augapfel]

Well guys, I do believe there is such a thing as too much fiber. My dad has destroyed his back and is now on a steady stream of morphine for pain, along with morphine comes constipation. So he's a bit of an expert on fiber and what not.

Here is a great Link that talks all about fiber. How much is enough, how much is too much and all the proper ways to determine how your fiber intake is doing.

Read on.

[BigManSlim]

"I usually drink a gallon of water a day (And at 125lbs thats plenty) so It is not that I am not geting enough fluids."

Have you tried drinking 12oz of water just before bed? It might not be a matter of having enough water but may be an issue of timing.

[cursor]

That's a great little piece of information. Thanks.

Nowhere in the text does it say that there is an upper limit to the dietary fiber that you can ingest. While it does say that adequate water intake is key in allowing the fiber to do its job (fiber sops up water like a sponge), it really doesn't suggest that you limit your fiber intake.

Some people, when they hear of the importance of fiber in their diet, overdo the fiber intake. This can be harmful too. Fiber, especially in the absence of adequate water intake, can be so binding, as to cause severe constipation. If that happens, enemas and mineral oil may be needed to eliminate the hard, dry impassable stool before resuming a normal schedule. An occasional fiber abuser will have diarrhea.

Remember, there is a necessary balance between fiber content of the diet, water intake and lubrication. Give each one some thought before figuring that reasonable bowel function is a hopeless pursuit. Do not expect immediate or day-by-day results. If you have had sluggish bowels and constipation all of your life, expect to see the effects of your new fiber intake over the weeks that follow. All changes will be gradual, and any adjustments that you make will require days to weeks before the results may be noticeable.

Drink plenty of water and you'll be fine. You might suggest to your father that increased water intake will probably relieve his problem (given time). Trying to solve the problem by intentionally reducing your dietary fiber, is not the best solution.