Tiktok and other social networks are rapidly gaining popularity with a high -fiber diet. Users boast in large portions of vegetables, fruits, nuts and legumes, promising to reduce bloating, improve digestion and slight weight loss. But doctors warn: excessiveness and sharp changes in the diet can cause the opposite effect.
Fiber is a really important component of nutrition. It is of two types: soluble (slows digestion and helps absorb nutrients) and insoluble (stimulates emptying and helps stabilize sugar and weight). But, as with any useful product, dosage and gradual dosage.
Experts emphasize that a sharp increase in fiber can cause bloating, gas formation and even constipation. This is because the dietary fiber "attract" water and expand the intestines. If a person is not accustomed to such a diet, the body takes time to adapt.
Nutricyclogists advise to introduce fiber gradually: replace the usual dish more rich with fibers, add some berries or whole grain bread to breakfast, drink more water. The sufficient amount of fluid is critical - without it even useful fiber can provoke discomfort.
Despite the risks, regular and balanced consumption of fiber is of great benefit: reduces the risk of cardiovascular disease, type 2 diabetes, colon cancer and high cholesterol. In addition, it helps to normalize weight and support the gut microbiota.
Thus, fiber is not a magic wand, but part of a healthy lifestyle. And if you approach it wisely, you can get all the benefits without unpleasant consequences.
