How to minimize swelling from fiber

Fiber is an essential nutrient for our health.

Unfortunately, most people do not consume enough fiber in their diet, and according to the Institute of Medicine of the United States National Academy of Sciences, the recommended intake for adults is 21-38 grams per day.

However, one of the reasons many people find it difficult to consume enough fiber is that it causes bloating. How your body reacts to fiber largely depends on the health of your gut microbiome. Eating fermented foods that contain natural probiotics can help improve your gut health and help your body process fiber more efficiently. You can also take a probiotic supplement.

If fiber tends to make you feel bloated, but you want to increase your intake, it is best to do things slowly. Start by adding one or two extra grams of fiber to your diet every few days and test your tolerance.

Over time, your body will get used to more fiber and the bloating will subside. If you can not find a solution to the swelling, schedule a visit with your doctor. You may have a bowel problem or food intolerance.

If you want to get more fiber in your diet, it is important to understand this nutrient to avoid unpleasant side effects. There are two main types of fiber: insoluble and soluble. Insoluble fiber helps improve bowel movements and can be found in foods such as whole wheat, leafy vegetables and broccoli.

Soluble fiber keeps us full after eating and slows down digestion. You can find them in foods such as oatmeal, apples and strawberries. Each type of fiber affects your body differently.

Swelling is often caused by too much soluble fiber. This type of fiber can also cause constipation when consumed in excessive amounts.

Consumption of excessive amounts of insoluble fiber, on the other hand, can cause frequent visits to the toilet and even diarrhea. In order not to have these unpleasant symptoms, it is important to combine the types of fiber in moderate quantities.

In addition, for their best performance, along with the consumption of fiber, adequate water intake is needed.

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