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Despite fiber's benefits to health, a
diet high in fiber also has a few drawbacks. A person who has a
small capacity and eats mostly high-fiber foods may not be able to
take in enough food to meet energy or nutrient needs. The
malnourished, the elderly, and young children adhering to all-plant
(vegan) diets are especially vulnerable to this problem.
Launching suddenly into a high-fiber diet can cause temporary bouts of
abdominal discomfort, gas and diarrhea and, more seriously, can
obstruct the GI tract. To prevent such complications, a person
adopting a high-fiber diet is advised to increase fiber intake
gradually over several weeks to give the GI tract time to adapt.
Drink lots of liquids to soften the fiber as it moves through the GI
tract. Select fiber-rich foods from a variety of sources, such
as fruits, vegetables, legumes and whole-grain breads and cereals.
Some fibers can limit the absorption of
nutrients by speeding the transit of foods through the GI tract and by
binding to minerals. When mineral intake is adequate, however, a
reasonable intake of high-fiber foods does not seem to compromise
mineral balance.
An adequate intake of fiber fosters
weight management, lowers blood cholesterol. It may also help
prevent colon cancer, control diabetes, alleviate hemorrhoids, prevent
appendicitis and diverticulosis. However, an excessive intake of
fiber can displace energy- and nutrient-dense foods, causes intestinal
discomfort and distention. It may interfere with mineral
absorption.
Clearly, fiber is like all the nutrients
in that "more" is "better" only up to a point. Again, the key
words are balance, moderation and variety.
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