What's wrong with eating too much coarse grains

May 2, 2023
After criticizing the inadequacy of a fine diet, people have turned their attention to coarse grains, which are rich in vitamins and minerals and other nutrients, so many people have turned to coarse grains as their main food. So what's wrong with eating too much coarse grains?

Gastrointestinal discomfort

Eating too much coarse grains can cause food to stay in the stomach for too long, causing bloating, indigestion and other uncomfortable symptoms. In particular, the elderly, children and other weak gastrointestinal function and gastrointestinal disease patients, may also appear intestinal obstruction, dehydration and other acute reaction symptoms.

Malnutrition

Although the fiber in coarse grains can prevent the body from absorbing harmful substances, it can also affect the absorption of protein, inorganic salts and trace elements such as calcium, iron and zinc. For pregnant women and mothers, children and adolescents in the developmental stage, eating too much coarse grains can cause malnutrition and even affect fertility.

Causes various diseases

Long-term consumption of coarse grains as a staple food and alone can lead to delayed growth in infants, weight loss in adults, muscle atrophy, easy fatigue, anemia, reduced immunity to disease, trauma and fractures that do not heal easily, and slow recovery from illness. When protein is severely lacking, malnutrition edema and even shock can occur.

How much roughage is good to eat every day

The recommended daily intake of fiber for healthy adults is 30-50 grams. Fiber supplementation needs to be gradual, people who seldom ate high fiber foods before should gradually increase the dosage, and increase water intake while supplementing fiber, and eat with fruits and vegetables for more balanced nutrition.

Warm tips

People with weak gastrointestinal tract, people with enteritis, and people prone to hypoglycemia should be careful not to suddenly supplement large amounts of fiber. This is because a sudden change from a low-fiber diet to a high-fiber diet within a short period of time may cause intolerance in the digestive tract, and symptoms such as flatulence and diarrhea may occur in the well.
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