The Natural Side Effects of Digesting Fiber-Rich Foods

You’ve probably heard over and over that you need to get more fiber in your diet. Fiber keeps you regular, helps nutrients get picked up in your digestive tract and can even stabilize your blood sugar and cholesterol levels. Even though you need fiber, it does have some natural side effects that you should be aware of.

Gas and Bloating

• Soluble fiber is the type of fiber that comes from the inner part of plant cells. It absorbs water, helping cells hang on to fluids and nutrients to perform their daily functions. When soluble fiber is in your gut, it does the same sort of thing. As it binds with liquids, it forms a gooey substance that improves nutrient absorption. But as it ferments, sometimes it often creates gas as a byproduct. This is why you may feel bloated and gassy after eating something that contains soluble fiber, such as beans, dried fruit or Brussels sprouts.

Diarrhea and Loose Stools

• Insoluble fiber is the protective outer coating of plant cells that holds everything together. Also known as roughage, insoluble fiber tends to push everything through quickly, almost like a big broom. You might notice particles of insoluble fiber, such as husks from corn or whole grains, in your stool. Just as you have a hard time chewing these fibrous food components, your body has difficulty passing them along. So they travel through your gut, sweep everything along, and push out waste as fast as possible. In some cases, especially if you aren’t used to a high-fiber diet, this could result in diarrhea.

Backed-Up Feeling

• Not everyone reacts to fiber the same way. Sometimes fiber-rich foods back you up, no matter if they’re higher in soluble or insoluble fiber. You could suffer from constipation, not being able to have a bowel movement, for several days. Constipation doesn’t just mean that you don’t have a bowel movement for a while, though. Signs of constipation can also include straining while defecating and passing small, hard stools.

Preventing Side Effects

• Every time you eat something high in fiber, have a glass of water with your meal. Water lubricates your digestive tract and helps fiber work better. You should also increase your fiber intake gradually. The Dietary Guidelines for Americans 2010 states that you should get 14 grams of fiber for every 1,000 calories in your diet -- 28 grams, for example, based on a 2,000-calorie diet. The average American only gets 15 grams of fiber total each day. So if you’re looking to up your intake, have just one extra serving of whole grains a day. Switch to whole-grain bread instead of white bread, or do something comparable. As long as you don’t experience side effects after a few days of eating this way, increase your intake a bit more. Continue slowly adding an extra serving of whole grains every few days as your body begins to tolerate the fiber.