Even though there are several benefits of getting enough fiber, taking in too much can leave you bloated and gassy. Ironically, when you get your fiber intake right you should experience far less gas and bloating than you did before increasing your fiber.
Finding the right amount of fiber to keep your digestive system balanced is key. You don’t need to be overzealous and overcompensate for a lack of fiber by eating more than is necessary.
Your body thrives on moderation and variety, so don’t rely on any one food item to bring you all the fiber you need. Make it a group effort from fruits, vegetables, beans, and nuts.
Diarrhea
Too much fiber can lead to loose stools and diarrhea if you’re not careful. Loose stools are a sign that the food didn’t spend enough time in the digestive tract, and is a signal that you may want to slow your fiber intake.
Eating a balanced meal is one way to insure that you’re getting enough fiber, as well as other foods that aren’t so fiber-laden. Combining a protein with a high-fiber food as well as a carbohydrate will help you feel full longer while making sure you don’t take in so much fiber at once. For example, a chicken breast served with a spinach salad and a baked sweet potato gives you plenty of fiber, vitamins, minerals, but not too much fiber since the chicken contains zero fiber.
From: bembu.com
