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February 6, 2024 | 03:29 pm PT
I soak up lots of fiber from vegatables and fruits but expertise diarrhea and bloating. What may very well be the reason for this, and the way can I resolve it? What’s the beneficial every day fiber consumption? (Trung Hiep, Bien Hoa)
Reply:
Including an satisfactory quantity of fiber to your every day food regimen brings many advantages to your digestive system and helps forestall constipation.
You didn’t make clear how a lot fiber you devour every day and which greens you eat. Nonetheless, one of many surprising unwanted side effects of extreme fiber consumption is diarrhea and bloating. In case you improve your fiber consumption too rapidly, fiber can accumulate within the colon and stimulate frequent bowel actions. This usually occurs when consuming extreme fiber from sources comparable to cereals, oats, and uncooked greens.
Fiber is a sort of carbohydrate that’s exhausting to digest. Whenever you immediately devour an excessive amount of fiber, your abdomen may grow to be extra vulnerable to cramping and bloating, resulting in discomfort. These unwanted side effects can sometimes be improved after the intestine micro organism grow to be accustomed to fiber. Nonetheless, it’s important to think about taking in simply the correct quantity of fiber regularly to permit your physique to adapt.
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Consuming an excessive amount of fiber could end in diarrhea and bloating. Illustration photograph by Freepik |
The beneficial every day fiber consumption for girls is usually round 21 to 25 grams, whereas for males, it’s round between 30 and 38 grams. Nonetheless, the precise quantity of fiber one ought to devour can range relying on components comparable to their means to soak up fiber and their age.
You need to seek the advice of together with your dietitian or nutritionist to find out the precise every day fiber requirement that’s applicable for you. Various kinds of vegatables and fruits comprise various quantities and sorts of fiber, together with soluble and insoluble fiber. A nutritionist can present personalised dietary suggestions based mostly in your particular person wants and preferences.
The final precept is to have a various food regimen with a wide range of meals teams on daily basis. Every meal ought to embody a minimum of one sort of entire fruit or vegetable without its skin or peel removed. Incorporating fiber into your snacks and breakfast by having cereal is helpful to your well being.
Along with fiber, you will need to improve your water consumption to your physique. Fiber absorbs water from the intestines, so when your physique lacks enough water, dehydration can happen extra simply, resulting in constipation. You need to intention to drink 1.5 to 2 liters of water per day and have interaction in common gentle bodily exercise to assist your digestive well being.
Dr. Nguyen Anh Duy Tung
Nutrihome Vitamin Clinic System