How Might You Get Constipation From Eating Too Much Fiber?

While most Americans could benefit from more fiber, there is such a thing as too much.

Written by Sophia Keller | Reviewed by Mera Goodman, MD, FAAP

Published on August 24, 2023

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On average, people in the United States don’t get enough fiber in their diet. The average adult should be getting around 25 to 30 grams of fiber a day. 

But if you eat too much fiber, it can actually lead to unpleasant digestive side effects. This can include bloating, gas, or even constipation. If you suspect you may be getting too much fiber,  cut back for a few days and give your stomach a break.

References

Bellini, M., et al. (2021). Chronic constipation: Is a nutritional approach reasonable? Nutrients. 

Dahl, W. J., et al. (2015). Position of the Academy of Nutrition and Dietetics: Health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics. 

View All References (4)

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Dietary Guidelines for Americans. (2020). Dietary Guidelines for Americans 2020-2025.

Ho, K-S., et al. (2012). Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World Journal of Gastroenterology. 

McKeown, N. M., et al. (2022). Fibre intake for optimal health: How can healthcare professionals support people to reach dietary recommendations? BMJ. 

Yang, J., et al. (2012). Effect of dietary fiber on constipation: A meta analysis. World Journal of Gastroenterology. 

GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.

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