Dietary fiber, which is abundant in vegetables and fruits, alleviates constipation symptoms and promotes regular bowel movements, leading many people to intentionally include it in their diet. However, there are some individuals who need to be cautious when consuming beneficial dietary fiber. We looked into the precautions to take when consuming dietary fiber.

Dietary fiber is a 'non-digestible high-molecular substance' that is not digested in the body and is excreted.

Reaches the rectum to promote colonic motility, shortening the time for stool to pass through the colon and increasing bowel movements.

This is why it is known that consuming dietary fiber is essential for preventing constipation.

Dietary fiber adsorbs harmful waste products in the body and expels them outside. It attaches to water, fats, and cholesterol, and is excreted along with them.

However, the adsorption capacity of dietary fiber can also affect beneficial components for health.

Excessive intake of dietary fiber can lead to anemia or osteoporosis because it adsorbs and expels beneficial minerals such as iron and calcium from the body.

Especially, it is not good for growing children to consume too much dietary fiber. Dietary fiber causes a feeling of fullness in the stomach, which reduces the intake of calories necessary for growth. Furthermore, minerals and nutrients essential for growth may not be absorbed properly.

Patients with irritable bowel syndrome should also avoid excessive intake of dietary fiber. The hydrogen and carbon dioxide gases produced when dietary fiber is broken down in the large intestine can irritate the bowel. If there are diverticula, which are pouch-like protrusions caused by weakened intestinal walls, excessive intake of dietary fiber should be avoided as well. This is because fiber residue can enter the diverticula and cause inflammation.

Meanwhile, even healthy individuals should reduce the amount if they experience abdominal pain or diarrhea after increasing dietary fiber intake. If you want to increase your dietary fiber intake, it should be done gradually so that the gut bacteria that break it down can also proliferate, preventing side effects. Dietary fiber is more likely to be overconsumed when eating processed foods labeled as "high in dietary fiber" or "rich in dietary fiber" on the packaging, compared to eating natural foods like fruits and vegetables. Some health functional foods may contain more dietary fiber than the sufficient daily intake for adults (20-25g). Since some dietary fibers are water-soluble, the fiber contained in beverages should not be overlooked.

===================

I thought dietary fiber was good for the intestines, but...

They say it adsorbs calcium and minerals as well.

Then, what is the daily dietary fiber intake for adults?

They say 1-2 plates... How much vegetables do you eat in a day?