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 article 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 .
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 diet 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 .
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 consume cereals or 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.
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
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:
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.
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.
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.).