Jakarta, CNN Indonesia –
Defecate not smooth? Don’t worry, fiber can be the solution. Pay attention to the consumption of agar fiber digestion smooth.
Fiber plays a role in keeping the digestive tract functioning properly. With the right intake of fiber, you can avoid various digestive problems.
Fiber needs in each person are different from one another. The Academy of Nutrition and Dietetics says that women need 25 grams of fiber per day and 38 grams of fiber per day for men.
However, fiber consumption also needs attention. Not only enough, but you also need to know the types of fiber that are good for the body.
There are several mistakes that people make when consuming fiber. Here’s launch Live Strong.
1. Suddenly increase fiber intake
Do not increase your daily fiber intake suddenly. Consumption of large amounts of fiber and suddenly can cause health problems.
Diet practitioner, Erin Decker said, some of the fiber is easily fermented in the intestines and becomes food for the good intestinal bacteria. However, this process also generates gas. “Increasing fiber intake gradually reduces the risk of gas and bloating,” says Decker.
2. Lack of fluid intake
Lack of fluid intake can lead to problems even when it meets fiber needs. As a result, defecation remains difficult, often accompanied by a stool texture that is too hard.
“Increasing fiber intake without increasing fluid intake can worsen constipation,” says nutritionist Brianne Bell.
Tips for Increasing Fiber Intake
Increasing fiber intake should be done slowly. Although there are now many fiber supplements on the market, dietitian Megan Byrd recommends eating whole foods.
“There are many ways to get enough fiber with natural foods chia seed to yogurt, flaxseed to salad or kale into smoothie, “he said.
In addition, each food ingredient is also expected to contain a different volume of fiber. You don’t have to eat large amounts of one type of food all the time. For example, a medium banana contains 3 grams of fiber, then an apple has 4.5 grams of fiber, and 23 almonds have 3.5 grams of fiber.
Third, don’t forget to do physical activity. “I always say, the key to healthy digestion is fiber, fluids, and physical activity. You need it all,” says another dietitian, Jean LaMancha.
(the / asr)
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