Fiber-How Much is Too Much?
Dietary Fiber is the indigestible parts Negative Effects of Fiber: Feeling Too Full?
that is added to processed foods in the of plants and Functional Fiber is fiber form of non-digestible carbohydrates. • Fiber can bind minerals such as If you’re experiencing bloating or any micronutrients.calcium, magnesium, iron and zinc, discomfort:other side effect from too much fiber A diet high in fiber has many which limits absorption of these in your diet, here’s how to reduce the
• Remove added fiber products from health benefits, including decreased • Intestinal blockage is rare but serious your diet. The fiber found in products cholesterol levels, insulin and blood and occurs when individuals eat like high fiber cereal bars is more sugar stability, and assistance with too much fiber and do not consume upsetting to your GI system than weight management. While it’s enough fluid. naturally occurring dietary fiber. recommended that young women eat Where is Fiber Found? 25 grams of fiber a day and young 70 grams leads to negative effects. Just • Take a look at your meals. If each men aim for 38 grams per day, above forof the either options a grain are or high protein? in fiber, how mean that more is better! • Fruit and vegetables about choosing a lower fiber option because some is good, does not always
• Whole grains such as brown rice, vegetables. Signs You’re Consuming quinoa, whole wheat bread, cereal. • Choose cooked instead of raw Too Much Fiber: • Beans and legumes. • andSkip candy. foods that increase bloating, Find us on Facebook • Gastrointestinalcramping and/or distress,diarrhea. which may • Nuts and seeds, including chia and such as sugar free gum, cough drops Duke Student Health include bloating, gas, constipation, flax seeds. Nutrition Services
Follow us on Twitter • As an added ingredient (look for @du_nutrition • Decrease in appetite or early satiety. inulin, chicory root, maltodextrin, due to high volume meals resulting polydextrose, soy hulls, oat fiber, For more information visit: • Inability to consume enough energy sorghum fiber, beet fiber, corn fiber, https://studentafairs. granola bars or other foods labeled as soy fiber or guar gum) in protein or (Continued) duke.edu/studenthealth/ muscle gain. “High Fiber”. nutrition in weight loss or lack of weight/ Fiber-How Much is Too Much? (Continued)
How Could I Possibly Eat More than 50 Grams a Day?
Breakfast 1 cup oatmeal ...... 8 g 2 T almonds ...... 1 g 2 T raisins ...... 1 g 1.5 T chia seeds ...... 3 g
Lunch
...... 8 g Turkey Sandwich— ...... 1 g 12 cupslices baby whole carrots grain ...... bread 3 g 1 appleslice of ...... tomato, 2 leaves of romaine 3 g
Snack ...... 9 g
HighDinner Fiber Cereal Bar 1 cup of lentils ...... 16 g 1 cup of quinoa ...... 6 g ...... 3 g Find us on Facebook Duke Student Health 1Snack cup of cooked kale Nutrition Services 2 cups of popcorn ...... 2 g Follow us on Twitter @du_nutrition
Total: ...... 70 g For more information visit: https://studentafairs. duke.edu/studenthealth/ nutrition