It’s no secret that America has a fiber problem.
Data from the National Institutes of Health (NIH) suggests about 95 percent of Americans don’t get the federally recommended amount of fiber in a day from foods like berries, apples, broccoli and lentils.
Fiber is crucial for regulating healthy digestion. It helps bulk up stools to make them easier to pass, promoting regular bowel movements. It also slows gastric emptying, which leads to longer feelings of fullness.
In the shorter term, not getting at least 21 to 38 grams of daily fiber, depending on age and sex, can lead to constipation, bloating, cramping and gas. But over time, low fiber has been linked to chronic inflammation, diabetes, heart disease and colon cancer.
However, health experts are now sounding the alarm over getting too much fiber.
Social media users are promoting ‘fibermaxxing,’ or loading up on large amounts of fiber, particularly from the plethora of emerging sodas and snacks high in the nutrient.
Dietitians and physicians told DailyMail.com that while fiber is essential for maintaining healthy digestion, too much can lead to ‘gastrointestinal distress,’ including constipation, bloating, gas and abdominal pain.
And in the long term, getting upwards of 50 grams per day may lead to a rare chance of intestinal blockages. Emerging research also shows certain kinds of fiber like inulin, found in high-fiber drinks like Poppi, may increase the risk of liver cancer.
About 95 percent of Americans don’t get enough fiber-rich foods like broccoli and whole grains. But experts have warned of the dangers of eating too much (stock image)
Paris Hilton is among Poppi’s high profile fans. The soda is high in inulin, a type of fiber that some studies have linked to cancer
Candace Pumper, a registered dietitian at The Ohio State University Wexner Medical Center, told DailyMail.com: ‘Consuming adequate fiber within established guidelines in our diet is important for optimal health and bodily function.
‘Dietary fiber provides many functional benefits – such as adding bulk to stool, which is important for promoting regular bowel movements and preventing constipation – and physiological benefits through fermentation by the gut microbiome.’
These effects have been shown to lower cholesterol, regulate blood sugar, promote satiety and reduce inflammation, Pumper said.
Regulating these functions, she noted, is associated ‘with a decreased risk of heart disease, type 2 diabetes, obesity, and colorectal cancers.’
She added: ‘Most Americans are not meeting the recommended daily amount of dietary fiber, making its optimization an important health strategy for reducing their risk.’
To help fill these gaps, snacks and sodas high in fiber have gained popularity.
Poppi and Olipop, for instance, contain between three to nine grams of inulin, a form of dietary fiber found naturally in some plants chicory root, garlic, onions, and Jerusalem artichoke. It is also considered a fructan, a type of prebiotic, meaning it can help feed ‘good’ bacteria in the gut.
Gut bacteria convert inulin and other prebiotics into short-chain fatty acids, which can help strengthen the gut’s protective lining and reduce inflammation.
However, a growing body of research suggests repeated inulin consumption could lead to long-term health issues.
Andrew Gewirtz, a biomedical science professor at Georgia State University, conducted a 2018 study that found mice who had inulin added to their diets developed jaundice, a sign of liver failure. After six months, they showed signs of liver cancer.
And a 2024 case study authored by the same team suggested inulin ‘may be carcinogenic.’
Olipop is one of the most popular fiber-rich soda brands, generating $500million in sales last year
The man in the case study had his first colonoscopy to screen for colon cancer at age 56, which came back normal. But seven years later, another screening showed a malignant tumor at the start of his large intestine. The disease had also spread to his lymph nodes.
Now in his 60s, the man had no known colon cancer risk factors like obesity, alcohol use, or family history, and his diet was rich in organic, home-grown vegetables. His only lifestyle change in the time between screenings was adding four grams of inulin powder daily to his diet.
Gena Hamshaw, a registered dietitian at Mount Sinai Hospital in New York City, told DailyMail.com: ‘While inulin in sodas may favor a healthy balance of intestinal flora, it doesn’t offer all of the benefits of other types of fiber, such as the inhibition of cholesterol absorption that’s associated with soluble fiber.
‘It’s important to remember that there are different types of fiber, each with benefits, and the best means of reaping all of their benefits is to eat a varied diet.’
Drinking several of these sodas could quickly increase overall fiber consumption.
DailyMail.com previously reached out to Poppi and Olipop regarding these claims but did not hear back.
Olipop told Axios in a March statement: ‘Like any fiber, inulin may cause temporary digestive discomfort as the body adjusts to increased fiber intake.
‘That’s why both nutrition experts and OLIPOP recommend starting with one can and gradually increasing over time.’
Brea Lofton, a registered dietitian nutritionist at health and wellness company Lumen, told this website that while it ‘is undoubted that fiber can be beneficial for a number of reasons,’ consuming excessive amounts, ‘especially when you increase your fiber intake too quickly, can lead to gastrointestinal distress.’
Experts told DailyMail.com to get a variety of fiber sources instead of relying on one or two from processed foods (stock image)
Pumper said: ‘Sudden increases in fiber or consuming too much fiber, whether above the recommended daily amount or all at once, may cause bloating, gas, and abdominal discomfort.
‘Overdoing it can also cause constipation and impair nutrient absorption.’
This is because the gut microbiome needs time to adjust to increased fiber if someone generally consumes under the recommended amount.
Hamshaw told this website that while rare, ‘an intestinal blockage could be the result of extremely high fiber intake, especially without good hydration and enough chewing of food.’
In large quantities and without enough water to help with absorption, undigested fiber can form a dense mass called a bezoar. This risk is highest in people with digestive conditions like Crohn’s disease or previous bowel surgery.
‘Another long-term concern is that excessive fiber intake may inhibit absorption of important minerals, including iron, zinc, and calcium,’ Hamshaw said.
She said while there is no firm limit, getting upwards of 50 grams of fiber per day is enough to cause complications. Dr Omer Awan, a medical professor at the University of Maryland with a specialization in epidemiology, meanwhile told DailyMail.com the limit might be closer to 70 grams.
Hamshaw told this website: ‘It’s also good to keep in mind that the plant foods with the most dietary fiber, including fruits, vegetables, seeds, grains, and nuts, are typically nutrient-dense foods. These foods offer phytonutrients, minerals, and vitamins as well as dietary fiber.
‘Fiber-fortified snacks and sodas can definitely be part of a healthful dietary pattern. But if maximizing nutrient intake is your goal, then the best strategy is to favor naturally occurring fiber that’s found in otherwise nutritious foods.’
Source link
