When it comes to eating disorders I often have a been-there-done-that-bought-the-t-shirt attitude. What I forget is that despite being around since at least the Greeks, these pernicious disorders are constantly evolving to take advantage of current trends and products. So it was with some surprise I read an e-mail from a brave and beautiful reader. She writes:
The past few days I’ve been extremely bloated with water weight, edema I suppose. It’s everywhere, but most noticeable in my legs, fingers and belly, but definitely water weight. I know you’ve done a lot of reading on eating healthy and on different diets and such, so if it’s okay and not too triggering for you, I was curious about your opinion about what might be causing this. I don’t eat a lot of salt – I don’t like salty-tasting things and try to eat as little preservatives as possible, so I’m definitely not consuming excess sodium, and I drink several liters of water a day (usually 6 or so), so I’m not dehydrated. I do binge and purge; I had it under control for a bit but the fast few days have been doing it again, but it has NEVER in all my years of ED behavior made me this bloated with water weight. I’ve recently been taking fiber powder as a laxative, and I suppose taking an excess amount (a cup and a half some days, and a serving is two spoonfulls). It’s weird – I always said I would never take laxatives because it’s not “real” weight loss, yet I’m taking insane amounts of fiber (though in my head that’s not a laxative, just has a laxative effect). Part of me just wants to make the bloat from the b/p go away (and somehow thinks fiber will make that better instead of worse). A friend mentioned that excess fiber can actually cause bloating, and too much can have the reverse effect if you don’t drink enough water… but I do, and this is more water weight bloating than food weight. Is it possibly related to the fiber still, and do you have any ideas of what it could be or how to make it better? It’s been messing with my head since all my clothes are tight and it affects the number on the scale and is just plain uncomfortable. I don’t know if you have any experience with this or have read anything about this in all your research, but if you have any thoughts about it or ways to make it go away.
Can You Have Too Much Fiber?
The Harvard School of Public Health recommends 20-25 grams of fiber a day for women and 30-35 grams for men. However, they don’t really set an upper limit. For most of history getting too much roughage in one’s diet was not really a problem. In fact, most Americans get far less than the recommended daily amount. People eating real food find that fiber ends up being self-limiting. Sure lentils pack a whopping 16 grams of fiber per cup but anyone who has eaten an entire cup of lentils can tell you how that feels – after they return from multiple trips to the bathroom, that is. But in this day of Metamucil, Benefiber, and fiber-fortified cereals, granola bars, pop tarts, waters and even soups, people who trend towards the more-is-always-better school of thought can easily overdose on the stuff.
Fiber is a tricky thing. Too little and you end up being constipated – as all those strangely invasive commercials will tell you – not to mention that fiber helps with heart health, reduces diabetes and helps with irritable bowel symptoms among other things. But can you have too much fiber?
Excess fiber, generally defined as greater than 50 grams per day, has several well-documented effects. Besides the gastronomical effects (everything from explosive diarrhea, gas, and cramping), it can lead to vitamin deficiencies as it interferes with their absorption. Not to mention the excess bloating mentioned by the writer of the e-mail.
Using Fiber To Purge
The part of the e-mail that really caught my eye though was using fiber as a purging technique. Bulimics have long used emetics, laxatives, diuretics, exercise and even feeding tubes as ways of purging food from their systems. But taking a cup and a half of fiber powder (the equivalent of 90 grams of fiber) to achieve the laxative effect is one I’d never heard of before.
After thinking about it though, I can certainly see where the temptation lies. Both Gym Buddy Allison and I have O.D.’ed on fiber powder – weirdly on the exact same day, you should have heard that conversation at the gym! – and both of us did it out of a desire to use fiber to control our weight. The problem is that everywhere you look, fiber is the new “it” word for weight loss. Fiber “fills you up” and “triggers satiety” and even, as evidenced by Fiber Choice’s Weight Management tablets, help you “control your weight.”
I’ve bought into that marketing mania. If I have a choice between buying a regular granola bar or a “fiber bar”, I pick the fiber bar every time. Which isn’t necessarily a bad thing. Except that all the extra fiber adds up and now my body is used to a lot of fiber and needs it to, you know, keep things moving. It’s funny how these things sneak up on you. Everything I’ve read says that if you eat a wide variety of fruits, vegetables and whole grains you’ll get all the fiber you need from your diet. So why the huge boom in fiber-enhanced products? I’m guessing it’s for the money. Either that or some ConAgra CEO finds “sharts” funny.
I believe your own words were, “That was the biggest poop ever! How could the scale numbers not change???” That’s why women like fiber so much (IMHO). I used to be obsessed with not weighing myself until after…you know. Which was usually after my first cup of morning coffee, dependable as could be.
Then, after 7-8 years or so of making sure I had plenty of fiber in my diet so I poo’ed everyday, I went Paleo. I didn’t poo for like the entire first week. Now, it’s intermittent, and truthfully, I’m a little uncomfortable with it. So, I keep a protein+fiber mix available to drink every couple of days. I think maybe I do get a little bloated from it, but it does the trick, then the bloat goes away.
Love the video! So funny.
The funny thing fiber does not seem to do it for me. Eating better and of all things yoga helped the situation best. The fiber supplements did seem to add to bloat.
I’ve used fiber to purge. Only a couple times and not since getting pregnant with my third. Gotta tell you, though, no matter how explosive it’s nowhere near as bad as laxatives (IMHO). Never had the bloating issue. It was super painful the day after though. I thought I was never going to eat again.
Interesting insight into a different side of weight loss! Thanks!
SO FUNNY. Id never seen that vid before.
and Im one of the odd ones upon whom fiber has little impact (in a !!! way. it does keep me regular in a TMI way :)) but the husband? were he interested in the fiberpurge he would be a prime candidate.
he looks at a box which reads now!with!more!fiber! and runs to the poopoopotty as the Toddler says…
I used to purge with fibre tablets and black coffee! I used to blow up like a little balloon, so it’s absolutely normal and almost definitely a result of the laxatives.
I use a little more moderation with my fibre addiction these days – I get more than enough in my diet already.
TA x
Charlotte – you totally read my mind! I’ve been feeling really bad on and off lately and now that I know I’m not pregnant (whew! no offense to those who are preggy, hubby and I just aren’t ready yet) I’m concerned that it was excess fiber causing my troubles. In fact I was planning on googling “excess fiber problems” this morning, but I decided to read your blog first! I don’t know for sure that it’s my problem, but is sounds like it could be since I know I eat more than the recommended amount. I’m going to cut back for a couple days and see how I feel. Thanks for the info! 🙂
I checked out the fiber question with my resident expert this morning, and the horse said “No!” As he gave me the-what planet are you from look?
My guess is, he built his tolerance gradually from an early age.
Hey Charlotte,
Hilarious video. Nice way to start my Monday. I get a good bit of fiber, but don’t take extra steps to make sure I get more. Eating my normal foods seems to do it for me.
I do know some girls that have taken excess amounts of magnesium to aid in weight loss. Too much can have a laxative effect. I think they feel less guilty taking a “natural” supplement rather than an over-the-counter laxative. Still doesn’t hide the fact that they are abusing their bodies.
i love those Sarah Haskins videos!
I’m a big fan of fiber – love Fiber One Bars, All Bran Strawberry Fields cereal, oatmeal, fruit, etc. But the reader email scares the carp out of me. She clearly has an ED and needs medical help, but she’s (NO offense to you, Charlotte) going to a blogger for help with eliminating bloating – bloating which might seem obvious to her, but to anyone else is nonexistent (the same kind of mentality leading her to binge and purge b/c she thinks she is fat.) I hope you urge her to seek help asap.
That video was pretty funny. Thanks for the laugh. Fiber supplements scare me so I try to stay away from them but you are so right about fiber being EVERYWHERE, as if its the newest miracle.
The video was great. I try not to go over 40 grams of fiber a day, and it used to be a lot easier than it is now.
And one of my yoga DVD’s points out which poses “aid elimination”, which always makes me giggle.
I’m lucky enough to not have struggled with eating disorders, so I’m always fascinated by all the forms it takes. Purging with laxatives, yikes!
I have an elderly relative who rarely eats anything but processed foods, and then downs vast quantities of prescription fiber. Needless to say, I don’t think it’s the healthiest way to stay regular, but I keep my mouth shut.
And that video was hilarious!
I’ve never taken a fiber supplement, though I try to eat plenty of fiber in my daily diet. I do, however, eat a lot more fiber spring-fall, just because that’s when there are more and yummy veggies. So usually I have issues with the first salad I eat in spring (not that I never eat salad in winter, but usually it’s just too cold), and I have to keep peanut butter or immodium close at hand.
love the video clip-
My favorite… cough cough “fiber health food” are Fiber-one bars with chocolate and oats, what a great excuse to eat an afternoon candy bar- because “I need to eat more fiber.”
Yep, totally know what you’re talking about here!
I think my problem isn’t so much one of having 50+ gram of fiber, but having lots of fiber all at once. For example, within the space of the workday I’ll eat a couple apples and a couple bowls of oatmeal with bananas, and not too much else. Some carrots and other veggies. Maybe some whole wheat bread with egg whites. That’s a lot of fiber-packed food in a short space of time! So it’s definitely how much of the stuff you eat in a certain time period that can have a big effect.
Laughs on a Monday morning are most welcome!
When I’m eating healthy I always get enough fiber in my diet, so I’ve actually never used a supplement. I do get fiber-enhanced cereals, though, but I’m not really sure why. I have OD’d on too much fiber after a night of veggie chili. The next day was not so fun.
Usually, keeping up with my running and drinking coffee is enough to keep me, well, regular. I’m sure everyone wanted to know that.
Every few years it seems there’s a new “superfood” that gets added to everything (remember the oat bran craze?) A few years ago it was calcium, now it’s fiber. (And I’m sorry, but adding fiber to Splenda is just weird!)
Back when I was full-on Bulimic, I used a lot of fiber supplements. Many more than were recommended. Along with, y’know, everything else.
I’m curious now, I’ve never actually tracked my fiber, going to start today. I’m pretty sure I get enough most days, but we shall see for sure! I’m pretty regular since I started eating healthy. Hugs to your reader, I know nothing about EDs, but I hope s/he can conquer this.
Fibre? I feel out of date because I haven’t got on the fibre-additives-train yet.
My theory is that the food companies are trying to lure all the Weight Watchers customers in. Having been a point counter myself, I know that added fiber (up to 4 grams) can actually lower the “points” value of an item. Weight watchers take full advantage of this. Have you noticed that more companies (not owned by Weight Watchers)are posting Weight Watchers points on their package? My pre-sliced mushrooms are 0 points, and my 100 calorie pack popcorn is 1 point. It’s a conspiracy, but I think it’s smart marketing. People will buy the Fiber One pop tarts, ignoring the fact that they are still nutritionally void over-processed junk food. What can you do?
I think the whole fiber things is just because most people are lazy and would rather eat a processed food than a real food that naturally has fiber. Although I still don’t get how people are too lazy to eat fruit. I’ve heard people talk about how hard fruit is to prepare. Apple – wash and eat. Grapes – wash and eat. Peaches – wash and eat. Sure, mangoes, kiwi and citrus might take about 1 minute to prepare, but most fruit is pretty easy.
I’ve never taken fiber supplements of any kind. One day, one of my boys grabbed “fiber one” granola bars. ICK! I thought they were gross. The boys liked them, though, but I’ll never buy them again. They get PLENTY of fiber, and don’t need more!
Certain high-fiber foods do cause me bloat, but it’s weird stuff that is the worst for me – grapes are my biggest offender. I can only eat a handful of grapes or I look pregnant. And watermelon.
And I’ve definitely been through periods of eating too much fiber. I could tell it was draining me of nutrients. I switched back to regular dairy and added a little meat back into the diet, and it fixed it. Same thing with my boys. Soy milk is the biggest offender for them.
I know this blog is about “experiments” but I’m not amused by overdosing on fiber and seeing what it does to the body. I don’t think water weight- or what is causing water weight- is the issue here.
The issue is – why binge on anything? Why do that to your body just to see if you can lose weight? Am I the only one who is very worried about the emailer?
Not to mention, taking excess laxatives can cause a bowel collapse, which is very serious…
OK- off the soapbox now.
confession time.
I drink a ton of coffee, and even though I dont i drink it FOR weightloss, i feel mighty lighter after my morning trip to the bathroom.
but to reiterate- anything with a laxative effect (coffee, laxatives, fiber, etc) is just getting rid of waste youll get rid of anyway- not fat. so even though the scale might change it has nothing to do with how you look/your clothes fitting/actual measurments. your just less dense.
Kelly Turner
http://www.groundedfitness.com
I must have a GI tract of steel, bc I never give fiber (or its target audience) a second thought. Or a first thought, for that matter…but this post certainly give me a new appreciation for things going right!
And OH my god–how did I miss Sarah Haskins before now?? I just watched more of her segments on youtube. The birth control one had TEARS running down my face.
Thanks for bringing the funny, Charlotte!
Ok, I’ve not had a fiber problem: never tried purging with it, I mean, so I’ve got nothing there.
But . . . I LOVE SARAH HASKINS!!! Have you seen her “yogurt” one and the “wedding” one? Funniest. Stuff. Ever. (I thought about creating a Sarah Haskins page on my blog, with all her videos embedded there – mostly so I could watch them whenever I wanted! Ha!
Do you remember the ‘colon blow’ skit on SNL? Super funny.
I have always been regular and never needed to worry about fiber. However, I decided at one point to add flax seed to my cereal in the morning (for the omega 3’s) and found out in short order that it had too much fiber for me.
I’m slightly concerned by the email, to be honest. Eating supplements to the exclusion of real food can lead to serious problems. You may look in the mirror and see someone that looks ‘fat’ – and of course, like every single person on the planet, you DO indeed have body fat – but depriving your body and brain of the nutrients it needs to survive is foolish and dangerous. Real weight loss comes with real work.
What makes people think that they can abuse their body into submission? Starving your body of nutrients should never be a weight control technique.
I got the disturbing impression, as I was reading the email, that this person has a very antagonistic attitude towards their body. It’s bloating on me! How do I stop it?
Your body is a fantastic, amazing organism. I think it deserves a little more respect.