Cellulose fiber from food sources such as fruits, vegetables, and whole grains is generally safe when consumed in moderation. In some cases, however, your doctor may recommend that you consume a low-fiber diet.
- Because cellulose is a type of dietary fiber, you may need to limit its consumption to avoid any unexpected side effects.
- This may be especially advised to people with inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis.
- Additionally, if you have a history of bowel obstruction (blockage), your doctor may ask you to limit your fiber consumption.
What are the side effects of excess cellulose fiber consumption?
Excess consumption of cellulose fiber may harm healthy people. This may particularly occur when people take fiber supplements or additives rather than cellulose fiber through a balanced diet.
Excessive consumption of cellulose fiber may cause side effects such as:
The side effects are more likely to occur in people who suddenly increase their fiber intake or do not consume sufficient water along with increased fiber intake. Additionally, a sedentary lifestyle may make one more likely to experience side effects.
Fiber supplements may interfere with the absorption of certain medications such as aspirin and seizure medications. They may cause low blood sugar levels, particularly in people on anti-diabetic medications.
Thus, although the U.S. FDA declares cellulose fiber as a safe food additive and supplement, it is wise to discuss with your doctor your daily fiber needs, particularly if you wish to take fiber supplements. It is always prudent to start with lower doses and then increase gradually to avoid any side effects.
What is cellulose?
Cellulose is a type of complex carbohydrate or polysaccharide, which means it is a type of carbohydrate with many smaller carbohydrate units (glucose molecules) attached. This dietary fiber forms a part of the plant cell wall and is present in all foods of plant origin including fruits, vegetables, grains, nuts, and seeds.
The human gut does not have the enzyme cellulase that digests cellulose. Thus, whatever amounts of cellulose you consume, it is passed through the body undigested.
Besides being present in whole, plant-based foods, cellulose may also be added to several food products such as baked goods, yogurt, and smoothies to increase their fiber content and provide distinct texture and consistency. You may find added cellulose mentioned on the labels as various terms such as cellulose gum, microcrystalline cellulose, or carboxymethyl cellulose.
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerWhat is the recommended daily fiber intake of cellulose?
| Category | Daily fiber requirement (in grams) |
|---|---|
| Women aged 18 to 50 years | 25 |
| Men aged 18 to 50 years | 38 |
| Women older than 50 years | 21 |
| Men older than 50 years | 30 |
What are the health benefits of cellulose?
Dietary fiber, including cellulose, has several health benefits. Cellulose is not digested by the body and thus gives no calories. It, however, adds quantity to your meals and makes you feel more satiated. Moreover, it has been associated with many other benefits including improved cardiovascular and gut health.
Cellulose and other forms of dietary fiber have many health benefits including:
- Improved heart health
- Improved gut health
- Better blood pressure control
- Healthy blood cholesterol levels
- Lower risk of diabetes and its complications
- Lower risk of colon cancer
- Better weight management
- Improved longevity
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https://pubmed.ncbi.nlm.nih.gov/31445601/
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/fiber-supplements/faq-20058513#:~:text=Answer%20From%20Michael%20F.,bowel%20function%20and%20preventing%20constipation.
https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
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