Decades of study suggest that a diet rich in dietary fiber may reduce the risk of certain diseases, especially diseases of cardiovascular system. In 2001 the Institute of Medicine made an official recommendation in which they established the Adequate Intake or AI for total fiver intake. For adults age 50 and younger, the Institute recommends a daily fiber intake of 38 grams per day for men and 25 grams per day for women. For those over the age of 50, the recommendation drops to 30 grams per day for men and 21 grams per day for women.
But suddenly "upping" your intake of fiber may not be the smartest thing you can do. Here are 4 things you need to know about fiber before you rush out and buy a box of fiber supplements:
1. Sudden increases in fiber can cause gas & bloating. Side effects among healthy individuals are rare although some people may experience cramping, bloating or gas when suddenly or dramatically increasing their intake of fiber. But even in light of these reported side effects, there is currently no official "upper limit" when it comes to fiber.
2. Fiber can interfere with your body's use of medications. Fiber may affect the way your body uses certain medications, including widely-used medications like warfarin, digoxin and even the over-the-counter pain reliever acetaminophen. Your doctor may advise to "space" your fiber supplements so that you wait at least 2 hours after taking prescription drugs.
3. Certain types of fiber may also reduce your absorption of minerals like iron, calcium and zinc. But contrary to popular opinion, this isn't due to the fiber itself but a component of it--phytate. No evidence exists to suggest that diets rich in dietary fiber pose any real risk to people who are reasonably healthy to begin with.
4. Certain forms of fiber can cause allergic reactions. People allergic to shellfish may be advised to avoid taking supplements or colon "cleanser" containing chitin or chitosan. This is because supplements containing those forms of fiber are often made from the "shells" of lobsters and crabs.
Remember, only your doctor is qualified to give you medical advice and the information presented in this article is intended only to help you open a dialogue with a qualified medical professional. If you have any questions about dietary fiber, talk to your primary healthcare provider.
