Why eat dietary fiber to cause constipation? Which foods contain more dietary fiber?

We often hear that eating more foods rich in dietary fiber can promote intestinal peristalsis and promote defecation. Although dietary fiber does have this function, it is also possible to cause constipation, diarrhea and other adverse effects.

Why eating dietary fiber causes constipation

Dietary fiber is divided into soluble dietary fiber and insoluble dietary fiber. Insoluble dietary fiber easily absorbs water in the body. If you don’t drink enough water, such as less than 3 cups, it may cause dry intestines and constipation.

Insoluble dietary fiber mainly includes lignin, cellulose, hemicellulose, and B-glucan, which are not easily digested and absorbed by the human body. They will absorb excess harmful substances in our intestines, thereby increasing the volume of feces. This process will also absorb a large amount of water, causing the volume of feces to expand. If the amount of water intake cannot keep up, and if the work and rest time is irregular, it would be strange if you don’t suffer from constipation. The body loses a lot of water, which causes poor defecation.

If the body is dehydrated, constipation is likely to occur, and the first reflection is in the mouth, which will become drier, the tongue swollen, and the lips chapped. The human body needs to drink an average of 2500 ml of water a day. The water we get from milk, porridge and other foods in our daily life plus our own original water is about 1000 ml, and the rest is obtained by drinking water. Now is June, and in hot weather, the body loses more water, and the amount of water the human body drinks should also be appropriately increased, about 1500 ml-1800 ml.

Therefore, we need to reduce sedentary time in our daily lives, replenish water in time, and develop healthy living habits to reduce the occurrence of constipation.

Which foods contain more dietary fiber?

Dietary fiber, protein, fat, carbohydrates, vitamins, minerals and water are the seven essential nutrients for the human body. The recommended daily dietary fiber intake for adults is 30 grams.

Cereals

Cereals, such as bran, husks, and skins of cereals and beans, are the main sources of dietary fiber, but the dietary fiber content in cereals is greatly affected by the degree of food processing. Dietary fiber is mainly found in the outer skin of cereals. The higher the degree of processing, the lower the dietary fiber content. For example, wheat flour and special refined flour, ordinary flour has a low degree of processing and a higher dietary fiber content than special refined flour. Appropriately increase the intake of coarse and miscellaneous foods, which are less processed and can retain more dietary fiber.

vegetable

For example, vegetables such as cabbage, peas, and broad beans are also major sources of dietary fiber. The dietary fiber content of different vegetables is also different. Carrots, celery, shepherd's purse, spinach, and leeks are all higher than tomatoes, eggplants, and other fruits and vegetables. For the same vegetable, the dietary fiber content in the skin is higher than in the middle of the vegetable.

fruit

For example, lemons, oranges, apples, pineapples, and bananas. Although the fruit is sweet, it also contains a certain amount of dietary fiber. It's just that when you eat the fruit, you should pay attention to eating it with the skin as much as possible. The dietary fiber content in the peel is higher than that in the pulp. If the peel is removed from the fruit, part of the dietary fiber will be lost.

Fresh juice seems to retain the nutrients in the fruit better, but it is not actually true. In the process of making juice, the fruit will cause the loss of nutrients, such as vitamin C and dietary fiber. Among them, the loss of dietary fiber is the most serious. Fruits contain dietary fiber, but after making juice, the dietary fiber is lost. It is best to eat the fruit directly, try to avoid making juice, and drink as much as possible.

Why dietary fiber can improve constipation

Dietary fiber can improve constipation in some people.

Common causes of constipation in the human body: infrequent bowel movements, irregular bowel movements, hard stools, light stools, etc. Eating dietary fiber can expand the stool, and the gas produced by fermentation can further promote intestinal peristalsis, thereby promoting bowel movements and relieving constipation.

But not everyone can improve constipation by eating dietary fiber. Some people may even become more constipated the more they eat. Some people suffer from mild intestinal obstruction or weak intestinal motility. If they eat too much dietary fiber at one time, it will make the intestinal obstruction worse or cause bloating.

Dietary fiber absorbs water and easily swells, stimulating intestinal peristalsis. Foods rich in dietary fiber mainly include cereals, potatoes, soybeans and their products, as well as vegetables and fruits. Eating too much dietary fiber can easily cause diarrhea and lead to the loss of minerals and water.

When eating dietary fiber, try to get it from food, such as whole grains, beans, green vegetables, etc. If you eat refined grains for a long time, do not eat too much dietary fiber at once, as it will make it difficult for your stomach to adapt.