Negative Health Effects of Excess Dietary Fiber

A high intake of dietary fiber, particularly of insoluble types found in cereals grains, helps promote healthy gastrointestinal functioning. High fiber intake also helps in treating certain gastrointestinal disorders to have a healthy life.

Diet rich in insoluble fiber can lower blood cholesterol levels by 20 percent or more. Since every 1 percent decrease in blood cholesterol levels decrease risk of heart disease 2 percent, high fiber intake can decrease risk of heart disease by 40 percent or more.

Furthermore, diet rich in insoluble fiber add bulk and increase water in the stool, softening the stool and making it easier to pass. Insoluble fiber also speeds passage of food through the intestinal tract, promoting regularity. If fluid intake is also ample, high fiber intake helps prevent and treat constipation, hemorrhoids (swelling of rectal veins), and diverticular disease (development of pouches on the intestinal)

Despite its health advantages, high fiber intake can cause problems, especially for people who drastically increase their fiber intake in a short period of time. When fiber intake increases, so should water intake to prevent the stool from becoming hard and impacted. A sudden increase in fiber intake also can cause increased intestinal gas and bloating. These problems can be prevented both by increasing fiber intake gradually over several weeks and by drinking plenty of fluids, do not rushing to get a result because sometimes it will have a side effect.

High fiber intake may also bind small amounts of minerals in the GI tract and prevent them from being absorbed. Fiber binds the minerals zinc, calcium, magnesium, and iron. For people who get enough of these minerals, however, the recommended amounts of dietary fiber do not significantly affect mineral status.

If the diet contains high amounts of fiber, some people, such as young children and the elderly, may become full before meeting energy and nutrient needs. Because of a limited stomach capacity, they must be careful that fiber intake does not interfere with their ability to consume adequate energy and nutrients.

Key Concepts: Diets high in starch and dietary fiber decrease risk of obesity, type 2 diabetes, cancer, cardiovascular disease, and gastrointestinal disorders. High sugar intake promotes dental caries and can contribute to nutrient deficiencies by replacing other more nutritious foods in the diet. High intake of complex carbohydrates offers many health benefits. Increase fiber intake gradually while drinking plenty of fluids; children and the elderly with small appetites should take care that energy needs are still met.