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The recommended daily intake of fiber is 25 grams per day for women and 38 grams per day for men. However, some experts estimate as much as 95 percent of the population don’t ingest this much fiber.
虽然似乎大多数人缺乏推荐的纤维摄入量，但实际上可以具有太多的纤维，特别是如果您快速增加纤维摄入量。纤维太多可能导致：
- bloating
- abdominal pain
- 筋
- 宽松的凳子或diarrhea
- 便秘
- 临时体重增加
- intestinal blockage in people with克罗恩病
- reduced blood sugar levels, which is important to know if you havediabetes
Call your doctor right away if you’re experiencing nausea, vomiting, a high fever, or a complete inability to pass gas or stool.
If you ate too much fiber and are experiencing the symptoms of too much intake, try the following to help counteract the effects:
- Drink plenty of water.
- 停止使用任何纤维补充剂。
- Avoid high-fiber foods.
- Eat a bland diet.
- 从您的饮食中取出纤维强化食物。
- Look for foods that contain substances such as inulin and chicory root extract.
- 从事轻微的体育活动，就像走路一样，尽可能经常。
- 考虑一下你的食物摄入的在线日记，以帮助您看到每天都有多少纤维。
- 考虑下面A.low FODMAP diet如果你有肠易激综合征（IBS）。这种暂时的饮食可以通过从您的饮食中除去可发酵的纤维食品来改善症状。
Once you start feeling better, you should slowly re-introduce fiber-rich foods into your diet. Instead of eating fiber-rich foods in one meal, spread them out throughout the day. It’s best to get your fiber from a variety of foods, so don’t rely on any one food or source. Aim for a wide range of fruits, vegetables, whole grains, beans, and nuts.
建议的最低每日纤维摄入量取决于您的性别和年龄。
成人纤维摄入量
| 成年人(50 years or younger) | 成年人(over 50) | |
| men | 38 g | 30 g |
| 女性 | 25 g | 21 g |
儿童和青少年纤维摄入量
| 每日纤维摄入量 | |
| 1至3年的孩子 | 19 g |
| 儿童4至8年 | 25 g |
| children 9 to 13 years | 26 g (female), 31 g (male) |
| adolescents 14 to 18 years | 26克（女性），38克（男） |
Taking in more fiber than your recommended daily intake can cause unwanted symptoms like those listed above.
纤维有两种主要类型。每种类型的纤维在消化中起着不同的作用：
- 不溶性纤维adds bulk to your stool and helps food pass more quickly through the stomach and intestines. It also helps balance the pH in your intestine, and may prevent diverticulitis, an inflammation of the intestine, as well as colon cancer.
- Soluble fiberattracts water and forms a gel-like substance with food as it’s digested. This in turn slows down digestion and helps you feel full faster, which is important in weight management. It may also help降低了心脏病的风险那regulate your blood sugar, and help reduce LDL cholesterol.
可发酵的纤维可以来自这两个类别，但更常用的纤维是发酵的。细菌发酵的纤维有助于增加结肠的细菌，这有助于消化。它还在人类健康中发挥着重要作用。
While too much fiber can have negative effects, a proper amount of fiber is important for your health. Fiber is essential for regular bowel movements, cholesterol and blood sugar management, healthy gut bacteria, and preventing chronic disease, among other functions.
In populations that eat a regular high-fiber diet of more than
一般而言，最好从食物中获得纤维而不是补充剂。这是因为高纤维食品也具有重要的维生素和矿物质，您的身体需要保持健康。
服用纤维补充剂，称为小麦糊精，inulin那psyllium而且甲基纤维素是溶解纤维的其他方式，但食物总是最适合您的身体和肠道细菌。
店铺for fiber supplements online.
Read further to learn aboutfoods to avoid if you have IBS。
纤维摄入量是一个微妙的平衡。虽然有太少的太少可能更好，但你需要谨慎。尽量不要对您的纤维摄入量进行任何急剧变化。
如果您觉得便秘并希望增加纤维摄入量，以帮助您救济，请每周从各种食物中添加几克纤维到您的饮食中。如果您不认为您从您吃的食物中获得足够的纤维，只需拍摄纤维补充剂。始终确保您也喝足够的水以避免便秘或消化不良。
See a doctor if you think you’re eating too much fiber and limiting your intake hasn’t helped your symptoms. While at the doctor’s office, consider asking the following questions:
- How do I know how much fiber is in a particular food?
- 我的症状可能是因为吃太多纤维而造成的吗？
- 我应该服用每日纤维补充剂吗？
- 我怎么纤维补充正确吗?
- 我应该多快地增加我的纤维摄入量？
如果您正在经历恶心，呕吐，高发烧或完全无法通过气体或粪便超过几天，请尽快寻求医疗注意。
