Many people have probably heard that fiber or dietary fiber is a nutrient that is good for your health in many ways, but may not know that eating too much fiber can also affect some of the body’s systems, especially the excretory system and the absorption of certain minerals.
Dietary fiber is divided into 2 types:
Soluble fiber: Dissolves well in water, absorbs water, expands into a gel, coats the digestive system, slows down digestion and absorption of food and sugar in the intestines, helps control blood sugar and cholesterol levels, and enhances immunity. Found in beans, less-refined grains, dried beans, cereals, oats, psyllium husks, oranges, guava, apples (unpeeled), prunes, and berries.
Insoluble fiber: Adds fiber to the intestines, holds water in the stool, making the stool soft and easy to pass, สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่, reducing constipation and making you feel full quickly. Found in brown rice, wheat, carrots, cucumbers, tomatoes, corn, various vegetables, nuts, taro, sweet potatoes.
Fiber is a nutrient that is beneficial to the body, but consuming fiber also has important precautions, as follows:
Increasing the amount of fiber: Suddenly increasing the amount of fiber in your diet can cause bloating, gas, or diarrhea. It’s best to gradually increase your fiber intake to allow your body to adjust. Starting with 2-3 grams per day and gradually increasing to the recommended amount.
Interfering with mineral absorption: Some types of fiber, especially soluble fiber, can interfere with the absorption of certain minerals, such as calcium, iron, and zinc. Eat a variety of foods that contain these minerals, and consider dividing high-fiber foods from foods that contain important minerals.
Drink enough water: Eating a lot of fiber without drinking enough water can cause constipation because fiber absorbs water in the intestines. Aim to drink at least 8 glasses of water a day, or more if eating a high-fiber diet.
Getting too much fiber: Fiber is beneficial, but consuming too much (more than 70 grams per day) can cause side effects such as bloating, gas, diarrhea, or reduced nutrient absorption. It’s best to eat the right amount of fiber as recommended by a nutrition professional.
Caution: People with gastrointestinal problems, irritable bowel syndrome (IBS) or chronic inflammatory bowel disease should consult a doctor before increasing the amount of fiber in their diet, as some types of fiber may trigger flare-ups.