Eating too much of this food, which is supposedly good for constipation, can actually irritate your intestines.

Many people deliberately consume vegetables and fruits rich in dietary fiber, which helps relieve constipation and promote smooth bowel movements. However, some people need to be careful when consuming even healthy dietary fiber. Let's explore some of the precautions to take when consuming dietary fiber.

 

Dietary fiber is a 'non-digestible polymer' that is excreted from the body without being digested.

 

It reaches the intestines and promotes colonic movement, shortening the time it takes for stool to pass through the intestines and increasing the amount of stool.

 

This is why it is known that consuming dietary fiber is essential to prevent constipation.

 

Dietary fiber absorbs and excretes harmful waste products from the body. It binds to water, fat, and cholesterol, excreting them together.

However, the absorption power of dietary fiber can also affect the health benefits.

 

Even minerals that are good for the body, such as iron and calcium, are absorbed and excreted, so excessive intake of dietary fiber can cause anemia or osteoporosis.

 

Excessive consumption of dietary fiber is especially unhealthy for growing children. Fiber creates a feeling of fullness in the stomach, reducing caloric intake necessary for growth. Furthermore, it can interfere with the absorption of minerals and nutrients essential for growth.

 

Patients with irritable bowel syndrome should also avoid excessive fiber intake. The hydrogen and carbon dioxide gases produced when fiber is broken down in the colon can irritate the intestines. Those with diverticula, which are pouches that protrude due to weakened intestinal walls, should also avoid excessive fiber intake. If fiber residue enters the diverticula, it can cause inflammation.

 

Meanwhile, even healthy people should reduce their intake of dietary fiber if they experience abdominal pain or diarrhea after increasing their intake. If you want to increase your intake of dietary fiber, do so slowly to allow the gut bacteria that break it down to proliferate and prevent side effects. It's easier to overconsume dietary fiber when eating processed foods labeled "high in fiber" or "rich in fiber" than when eating natural foods like fruits and vegetables. Some health functional foods even contain more than the recommended daily intake of fiber for adults (20-25g). Because some dietary fiber is water-soluble, it's important to remember that fiber in beverages is also important.

 

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

They say it absorbs calcium and minerals.

 

Then, the daily dietary fiber intake for adults

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