Happy Saturday, ! Let's dive right on into days topic!

Am I eating too much fiber?

I loved this question from my client the other day!

She asked me because she has been crushing her fiber goal. It's a habit that she consistently nails over 80% of the time. She's been tasked with hitting a minimum of 30 grams of fiber per day, and she frequently hits over 30 grams due to her increase in veggies, fruits, and fibrous starch sources.

So, can you eat too much fiber?

The answer is yes and no. Depends on the individual. Everyone's tolerance is different.

Yes, if it's causing you chronic gastric distress.

No, if it's not causing you gastric distress.

I eat upwards of 30-50 grams a day with no gastric distress.

50-70 grams is about the max you want to go. 

I have worked with women who were eating astronomical amounts of fiber because they were chronically dieting. To stay full, they were eating very high volumes of fiber-rich foods while taking fiber supplements to the point of discomfort.

10/10 I do not recommend doing that. Very disordered way of approaching your nutrition!
 

Here and there, you may go over, and that's fine, but constantly higher levels of fiber really can cause some issues.

Here and there, you may go over, and that's fine, but constantly higher levels of fiber really can cause some issues.

Signs of too much fiber:

• You're unable to eat enough calories for your body's needs
• Overly full
• Bloat
• Gas
• Abdominal pain
• Loose Stools
• Dehydration
• Reduced absorption of vitamins and minerals
• Constipation

Just to name a few.

With all that said, you probably don't fall into the category of eating too much.

The majority of people undereat fiber! Only about 5% of the population consumes enough fiber. That said, most people need to increase their fiber intake or eat a wider variety of fiber sources.

If you need a boost in your fiber intake and are under 25 grams per day, start slow. Don't go 0 to hero, lol! Increase your intake over time!

Also, be sure to drink plenty of water to help with absorption and motility!
 

Lastly, if you're not sure how to increase your fiber intake:

1 -  Audit what you are currently eating and boost the items you are already eating.

2 - Eat a source of fiber in each meal

3 - Sub a complex carb for a more refined carb

4 - Include a few more pieces of fruit or veggie sources in your day.

Lastly, lastly, lol, here's a little macro Fiber Cheatsheet:

5 grams of fiber -can double, triple, and so on to help with hitting your fiber target for the day!

Approx. values to get 5 grams of fiber:

• Apple - 145g
• Avocado - 85g
• Blueberries - 180g
• Raspberries - 80g
• Sweet Potato (cooked) - 115g
• Lentils (cooked) - 65g
• Broccoli (cooked) - 150g
• Carrots - 215g
• Oatmeal (dry) - 45g
• Edamame - 70g
• Black Beans (cooked) - 110g
   

Alright, alright, STRONG friend, that's that! 

Fiber is essential, so don't skimp on it. Eat your veggies, fruit, and other sources that have fiber.

Fiber is so good for you! It is good for the gut, bowel movements, and blood sugar regulation, helps you feel full and satiated, and reduces the risk of type 2 diabetes, just to name a few!

Thank you for reading! Have a wonderful weekend. If you have ANY questions, thoughts, or shares, my DMs and inbox are wide open. Happy to help!

In Strength and to your Success,

One Love,
Coach Candace