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February 6, 2024 | 03:29 pm PT
I absorb a number of fiber from fruit and veggies but expertise diarrhea and bloating. What could possibly be the reason for this, and the way can I remedy it? What’s the beneficial every day fiber consumption? (Trung Hiep, Bien Hoa)
Reply:
Including an sufficient quantity of fiber to your every day weight loss plan 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. Nevertheless, one of many surprising unwanted side effects of extreme fiber consumption is diarrhea and bloating. In the event you enhance 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 equivalent to cereals, oats, and uncooked greens.
Fiber is a sort of carbohydrate that’s onerous to digest. Whenever you immediately devour an excessive amount of fiber, your abdomen may also grow to be extra liable to cramping and bloating, resulting in discomfort. These unwanted side effects can usually be improved after the intestine micro organism grow to be accustomed to fiber. Nevertheless, it’s important to contemplate taking in simply the correct quantity of fiber progressively 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 ladies is usually round 21 to 25 grams, whereas for males, it’s round between 30 and 38 grams. Nevertheless, the precise quantity of fiber one ought to devour can differ relying on elements equivalent to their capability to soak up fiber and their age.
You need to seek the advice of along with your dietitian or nutritionist to find out the particular every day fiber requirement that’s acceptable for you. Several types of fruit and veggies comprise various quantities and kinds of fiber, together with soluble and insoluble fiber. A nutritionist can present personalised dietary suggestions primarily based in your particular person wants and preferences.
The final precept is to have a various weight loss plan with quite a lot of meals teams day by day. Every meal ought to embody not less than one kind of complete fruit or vegetable without its skin or peel removed. Incorporating fiber into your snacks and breakfast by having cereal is useful in your well being.
Along with fiber, it is very important enhance your water consumption in your physique. Fiber absorbs water from the intestines, so when your physique lacks adequate 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 interact in common gentle bodily exercise to assist your digestive well being.
Dr. Nguyen Anh Duy Tung
Nutrihome Vitamin Clinic System