Although high-fiber foods are beneficial to the body. But if adding Eat excessive amounts Quickly, it can result in increased intestinal gas. They cause bloating, cramping and may cause the body to absorb other minerals such as calcium less zinc and iron.
Therefore, you should increase your intake of high-fiber foods gradually until you reach the amount you should eat each day, and you should drink plenty of water at the same time. Because drinking water will help the fiber work better UFABET
However, eating high-fiber foods can affect the absorption and action of some medications. Therefore, you should consult a doctor for safety. And you should see a doctor if you feel nausea, vomiting, have a high fever, and have not had a bowel movement or defecation for 2–3 days in a row to get treatment quickly.
High fiber foods and eating the right amount.
Examples of commonly available high-fiber foods include:
- Fresh fruits like Namwa bananas, bananas, tangerines, mangos, strawberries, avocados, apples.
- Fresh vegetables such as beetroot, broccoli, carrots, yardlong beans, cabbage, bok choy, kale, morning glory, tomatoes, and spinach, etc.
- Nuts such as almonds, soybeans, kidney beans, green peas, chickpeas, white beans, black beans, or lentils.
- Grains such as oats, corn, brown rice, barley, quinoa, or chia seeds (Chia Seeds)
- Processed foods like breakfast cereals cereal bars Some types of yogurt or ice cream
- Food supplements such as Psyllium Husk or Guar Gum, etc.
Department of Health The Ministry of Public Health has recommended fiber intake at 25–38 grams per day. The amount a child should receive can be calculated by adding 5 years of age and is measured in grams per day. And the elderly should receive fiber every day to prevent constipation.