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For many people, it can be a challenge to get that much fiber in a typical American diet. Most people top out at an average of 15 grams per day, regardless of how many calories they eat. But if you’re going overboard with a high-fiber diet plan, you could be putting yourself at risk for problems like stomach cramps, constipation, and even nutritional deficiency.
“High levels (of fiber) can also interfere with absorption of some minerals, such as iron, and some antioxidants, such as beta-carotene. It’s rare, though, for people in this country to be getting too much fiber,” says registered dietitian Brie Turner-McGrievy, Ph.D., R.D., of the University of North Carolina at Chapel Hill.