Talk about a gut movement.
From guts with a chia time to lentil -loaded lunches, well -being is flooding social networks with high fiber fiber parties that say they improve digestion and weighing weight gain.
But can you shoot too much fiber? Maura Donovan, a specialist in dietitian and registered medical education in sports nutrition in Thorne, has the low “fiber maxxing” and how to know if you have gone too far.
What is Fibermaxing?
It is a viral trend in which people are packing their dishes with fiber foods, such as whole grains, legumes, fruits, vegetables, nuts and seeds, to maximize their daily intake. Many also go to supplements for an additional impulse.
“Similar to the advantages of eating a diet rich in protein, many are excessively indulgence of the fiber for weight and diet management, as well as reducing inflammation in the body, which can help us look and feel better from the inside,” said Donovan.
The advantages of fiber impulse
Fiber offers some important advantages, especially for intestinal health.
“When the fiber reaches the large intestine of the digestive tract, it is fermented by intestinal microbiota and can produce beneficial by -products such as short -chain fatty acids and other metabolites,” said Donovan.
These by -products act as sources of energy for cells that cover the large intestine, strengthen the intestinal barrier and reduce inflammation in the gastrointestinal tract (GI).
A diet rich in fiber supports the mild and regular gut movements and reduces the risk of constipation, hemorrhoids, diverticular diseases and even colon cancer.
Fiber-rich foods also usually fill and digest slowly, helping you to keep you satisfied and reduce the global calorie intake.
In addition, research suggests that a higher fiber intake can decrease cholesterol levels, blood sugar and blood pressure, maintaining the healthy heart and possibly adding additional years to your life.
The negative side effects of fibraramaxing
Before you start sprinkling linen, you only know: more fiber is not always better.
“Fiber is a nutrient that helps you to feel -you are full and keep -you are full for longer, so if the fiber makes you eat less, you may not have enough nutrients to support your body daily,” said Donovan.
Our bodies also cannot break down fiber, so it goes through our mainly intact digestive systems.
“If someone who usually eats 10 grams of fiber a day suddenly maximizes their fiber intake, they will probably experience uncomfortable IG signs such as gas, swelling and ramps,” Donovan said.
He also said that too much fiber may interfere with the ability of the body to absorb key nutrients such as iron, calcium and zinc, increasing the risk of deficiencies.
How much fiber should you consume?
Dietary guidelines for North -Americans recommend about 25 grams of fiber a day for women and 38 grams for men, although this number drops slightly if you never be 50 years old.
Despite the advantages of fiber, the federal government estimates that more than 90% of women and 97% of men are less than daily goals.
“Recommended daily bonuses are a lot to point out, in the context appropriate for a healthy individual,” Donovn said.
“However, it is important to start where you are and work with these recommendations from there, to avoid Ig discomfort.”
How to climb safely
In increasing the fiber in the diet, Donovan warned not to add so much that you are too full for eating other important foods or struggling to digest them.
“With an increase in fiber intake, you may notice some changes in intestinal patterns (hopefully, positive!), But watch them to ensure -you do not change dramatically than it used to do,” he said. “This could be an indication that exceeds the fiber.”
Donovan also emphasized that Fibramaxing is not fast solutions or diet of falls. Instead, it is important to adopt a sustainable approach that you can keep in the long term for the greatest benefits.
“If it consumes too much fiber too soon on fiber journey, side effects and discomfort can deter this healthy habit,” he said.
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