How much fibre you should eat. As with much of nutrition, just because “some” is good, it does not always mean that “more” is better. There are negative side effects of excessive fibre consumption – some of which are uncomfortable and unpleasant, whilst others may in fact be detrimental to our health. If fibre is increased drastically over a short period of time, it can lead to a very delayed emptying of the stomach and greatly slow down the transit time of food through the gut. This can lead to both cramping and discomfort. So if we are attempting to increase fibre, then we must also increase the amount of liquid in our diet. This will assist with the safe movement of fibre through our digestive tract and prevent these uncomfortable symptoms. Too much insoluble fibre can have the opposite effect and cause diarrhea. This generally occurs when there is a rapid increase in insoluble fibre. Some research also shows that too much fibre can prevent the absorption of nutrients due to its binding action. This means that some vitamins and minerals may be eliminated before our body has a chance to absorb them. However the malabsorption is minimal and not usually a cause for concern. Too much fibre can also lead to bloating and excessive wind, although this is only likely to occur if we eat too much in a short amount of time. This occurs because fibre may cause an increase in the beneficial bacteria that feed on fibre, and produce gas as a waste product. Should we be cautious about eating too much fibre? The Western diet tends to be very low in fibre, so it is unlikely that you will eat enough to suffer from any negative side effects. However it is vital if you increase fibre content that you do so slowly over a few weeks and increase your fluid intake simultaneously. A low fibre diet can cause many problems, especially within the digestive tract. If we do not consume enough fibre we put ourselves at risk of constipation and painful hemorrhoids. Chronic constipation can also lead to diverticulosis, a painful condition in which pouches form in the colon. Due to fibre’s influence on regulating body insulin, research has found that those who consume less fibre are at a greater risk of cardiovascular disease and heart attacks. So how much Fibre is enough? It is recommended that the minimum amount of fibre you should consume daily is 18g, which should come from a mixture of soluble and insoluble fibre. GB
Posted on: Wed, 07 Jan 2015 06:26:21 +0000
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