Excess of Dietary Fiber

it must be estimated in relation to the evaluation of the inter- and intra-individual factors that determine the subjective variability.

Shutterstock it should be introduced with the diet in quantities of about 30g / day; this value represents the sum of the soluble and insoluble fibrous components such as: cellulose, hemicelluloses, pectins, gum and lignins.

it is of the gelling type, while that of the insoluble fiber is of the fermenting type.
The excess of fiber is generally felt through the appearance of some symptoms attributable to the excessive production of gas, therefore bloating, abdominal distension, flatulence, cramps and NOT physiological increase in fecal evacuation.
Sources of dietary fiber are:

• Vegetables (cereals, legumes, vegetables and fruit);
• Mushrooms.

Soluble fiber comes mainly from vegetables and fruit, while insoluble fiber comes from cereals. The latter, in addition to being present in greater quantities in foods (especially wholemeal ones), has the advantage of constituting a category of widely consumed foods: pasta, bread, pizza and all derivatives.

and metabolic positive:

• Intestinal regulation and increase of prebiotics
• Dilution of waste correlates with a reduction in the incidence of colorectal cancer
• Glycemic modulation for the slowing down of glucose absorption (reduction of the risk of incidence of type 2 Diabetes Mellitus)
• Reduction of lipid absorption of fatty acids and cholesterol (reduction of the risk of dyslipidemia and coronary heart disease)
• Reduction of the risk of constipation and diverticulosis, prevention of diverticulitis, prevention of acute acute conditions in inflammatory-chronic intestinal diseases
• Increased gastric satiety.

reckless of concentrated products. These, commonly obtained from the compression of bran or other cereal processing waste, can negatively affect the symptoms of irritable bowel, worsening the undesirable effects.

On the contrary, the rational increase in the intake of soluble fiber derived from food it favors the reduction of irritation of the colic mucosa and lowers the fecal pH by promoting (also thanks to some PREbiotic oligosaccharides) the intestinal PRObiotic selection to the detriment of putrescible strains.

However, even the excess of dietary fiber deriving from vegetables and fruit can negatively affect the state of health. Some dietary theories (such as the Zone, the Paleo, etc.) promote the free consumption of these foods, praising their beneficial effects and omitting their side effects. ; among the latter, undoubtedly stand out:

• Tendency to general intestinal malabsorption extended to all nutritional components of the diet: carbohydrates, amino acids, lipids, minerals and vitamins
• Excessive intake of phytic acid and oxalic acid, chelating molecules that by binding to some ions (such as iron and calcium) prevent intestinal absorption
• Predisposition to dehydration in the event that the excess of fiber induces osmotic diarrhea.

The excess of dietary fiber, in the long term, can cause malnutrition or at least an alteration of the overall dietary balance.