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Thread: Too much fiber

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    Registered User reignman76's Avatar
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    Too much fiber

    So I started using MyFitnessPal and really started to clean up my diet. I’m at 2800 calories a day and my fiber ends up being between 50-60g a day. I read you are supposed to get 14g/1000 calories. So I should be getting about 35-36?

    I feel like the nearly doubling of the recommended fiber is backing me up. Plus I heard it can strip your body of micronutrients.

    How do I continue to eat clean (veggies/fruits/whole grains,ect) and not have such a high fiber total?
    Last edited by reignman76; 10-20-2020 at 01:38 AM. Reason: Math error
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    In the stickies "Calculating calories and macros" that subject is touched on. 38g a day is recommended for males. As far as you getting "too much" I didn't know that was a thing. Someone else will have to touch on that part because I do not know. I was under the assumption the more the better.
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    If it's not impacting negative on your digestive system I wouldn't worry.
    Personally for me that would be too much.
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    Originally Posted by reignman76 View Post
    How do I continue to eat clean
    CLEAN?!?!








    Seriously now, as long as you feel fine, it isn't that much, don't worry.
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    There is minimal concern regarding micronutrients, not nearly enough for me to be worried about it personally from what I have read. (https://pubmed.ncbi.nlm.nih.gov/25976096/)

    14g/1000 kcal is the standard recommendation. That is based on literature regarding heart benefits. There are lots of other benefits of fiber as well, and I haven't seen any literature to suggest an upper limit above which further benefits are not seen. (https://www.sciencedirect.com/scienc...31312820300457)

    Thus, I generally do not recommend a maximum. Fiber also generally should not back you up if you are drinking enough water. It can help with loose stools by adding more bulk, and it can help with constipation by bring more water into the stool via osmosis to soften things up. (https://pubmed.ncbi.nlm.nih.gov/27863994/)
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    Originally Posted by reignman76 View Post
    I read you are supposed to get 14g/1000 calories.
    That's a minimum recommendation. 50-60 gram won't be too much unless you feel bad on it.
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    Registered User Strawng's Avatar
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    Check it out, OP: https://pubmed.ncbi.nlm.nih.gov/16441938/

    The diet of our earliest human ancestors in Africa actually consisted of twice that much fiber (average of 100g/day).

    Needless to say, if your bowels are tolerating it fine, you should be good to go...& presumably go a few more times that day
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    Integrated by Parts. JerG's Avatar
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    You could always experiment with eating less fiber and see how you feel.
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