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When should I not eat foods rich in fiber?
An excessive consumption of fiber can have the opposite effect to the desired and, instead
of regulating our intestinal transit, block it, so we should consume it with moderation.
Some foods that we believe are beneficial to health end up being harmful .
One of those "overrated" nutrients is fiber, since in some people it can cause different
problems.
In this video we tell you when it is not advisable to consume foods rich in fiber .
Is fiber the villain of history?
One of the compounds digested by the gastrointestinal tract and fermented by colonic bacteria is
dietary fiber.
This has the ability to promote the functioning of the intestine and reduce the absorption
of certain substances including lipids (including cholesterol).
The advantages of the fibers are many to waste, but an incorrect intake of this nutrient can
show us its "negative side". Therefore it is essential to moderate the amount we consume.
Fiber, for example, does not allow glucose to pass quickly into the bloodstream and,
by absorbing lipids, decreases the ability to take calcium, zinc, iron or copper from
food .
On the other hand, in people who follow vegetarian diets, fiber reduces the availability of minerals
in the body (especially calcium and iron) and increases the possibility of suffering
from osteoporosis or anemia.
In addition, excessive intake of this nutrient contributes to a lower digestibility. This
results in weight loss, delayed gastric emptying and greater satiety, but also more flatulence
and abdominal distension.
Therefore, it is discouraged in people suffering from gastritis or stomach disorders.
Consuming more than 30 grams per day of fibers inhibits the activity of pancreatic enzymes.
This can alter the digestion of carbohydrates, fats and proteins and cause various digestive
and intestinal problems.
Do the fibers get fat or thin?
If you are one of those people who are dieting (and changing from one regimen to another)
you may wonder what is the effect of fibers in our body and, more precisely, if they have
the ability to make us gain weight or lose weight.
On the one hand, it is necessary to know that it is a component that is difficult to absorb
and this is the reason why many diets recommend it to feed without gaining weight .
However for each grams of fiber we increase 2 Kcal. What we must emphasize is a satiating
effect greater than other nutrients .
It is likely that, when we eat foods that have fibers, for a few hours we do not want
to try other foods. The fact of keeping a considerable time without eating food can
be good or bad for your health. While you will not be adding foods that can
provide calories, the body will compensate for this lack of food by metabolizing fats
(something that is not beneficial).
Although it is not a 100% effective cleanser for the colon, fiber drags lipids and allows
a better evacuation.
Now: if you have eaten a hamburger with chips and then eat cereal or brown rice do not expect
all the fat of junk food to go through the toilet even if they have laxative properties.
What happens if I consume a lot of fiber?
As we believe that eating fiber will help us to go to the bathroom and lose weight we
consume it excessively, and that can bring many serious consequences for the body.
The excess of this component does not allow the body to absorb the vitamins and minerals
of the food (or, at least, not in its entirety) as they automatically pass through the intestine
and are eliminated.
In turn, it can cause diarrhea and even constipation. And is that consuming a lot of fiber in a
few hours makes the opposite effect to what we expect : avoids bowel movements.
If your belly looks very bloated throughout the day and you feel satisfied even though
you have not tasted anything, then you may be eating too much fiber.
The same if you feel intense abdominal cramps (between your groin and chest).
In the case that you follow a treatment with drugs such as, for example, drugs for diabetes
, fiber can diminish the effects of them.
So, who should avoid excessive fiber consumption?
As we have already indicated, the ingestion of fiber in high doses can cause health problems.
To reduce these effects it is necessary to drink a lot of water at meals and during the
day, so that it softens and can easily pass through the intestines.
In turn, it is essential to analyze the effects on the body (stomach swelling, gas, diarrhea,
etc.) so as not to eat too much.
The people who should reduce fiber intake are:
1. Celiac.
Those with intolerance or allergy to gluten can present significant problems if they eat
fiber especially in oats (unless it indicates that it is suitable).
In your case, chia or flax seeds are recommended as a supplement.
2. With intestinal diseases.
Oat bran, for example, is discouraged for people suffering from ulcerative colitis or
Crohn's disease.
And is that when a diet is high in fiber triggers major gastrointestinal disorders . In the
case of suffering diverticulitis should also reduce the intake of this nutrient.
3. With diarrhea.
Gastroenteritis or severe gastroenterocolitis are incompatible with the consumption of fibers.
Your intake should be suspended until the bowel movements are normal.
4. Anemic.
The phytates of bran and oats impede the efficient absorption of iron and worsen the symptoms
of anemia .
5. With osteoporosis.
As with iron, the fibers do not allow an optimal absorption of calcium, which can lead to problems
in the bones (bone fragility, tooth loss, etc.).