Fiber or dietary fiber is a component of plants that the body cannot break down or absorb like other nutrients. Although fiber does not provide energy or nutrients directly, its role is very important in maintaining the health of the digestive system and the overall body. It helps control blood sugar and cholesterol levels, reduces the risk of heart disease and colon cancer. Foods that are high in fiber also help you feel full for a long time, control your weight, and prevent constipation. Regular consumption of fiber-rich foods is an easy way to help enhance long-term health.
Different types of fiber have different functions, but the overall benefits are similar, such as helping to prevent constipation and potentially lowering cholesterol and blood sugar levels. However, like other nutrients, fiber has many benefits โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที, but consuming too much can have negative effects. It’s important to learn about the right amount and how to consume it safely.
Children and adults need at least 20 to 30 grams of fiber per day to be healthy, but most people only eat about 15 grams per day. High-fiber food sources include fruits and vegetables, whole grains, and beans.
For healthy adults, the appropriate amount of fiber to consume each day is approximately 25 milligrams. However, for those with health problems or a history of Celiac Disease, intestinal obstruction, diverticulitis, or any disease related to nutrient absorption, the amount of fiber that should be consumed may vary. Patients should consult their doctor first.
Symptoms that may occur from eating too much fiber are as follows:
- Burp or fart frequently
- Bloating
- Diarrhea or constipation
- Stomach ache, stomach tightness
- Temporary weight gain
- Nausea, vomiting
Finally, eating too much fiber can also affect the body’s absorption of certain minerals, such as calcium, iron, magnesium, and zinc. When the absorption of these minerals is problematic, the body may experience mineral deficiencies, which can lead to symptoms such as body aches, fatigue, and palpitations.