Doctor Menshchikova warned about iron deficiency due to excess fiber
Excessive fiber intake can lead to iron and other mineral deficiencies. This was reported to Gazeta on February 17.Ru" with reference to gastroenterologist Anna Menshikova.
"Excessive fiber intake (>40-50 g per day) or an abrupt start of taking dietary supplements in the form of fiber in sticks without consulting a specialist can immediately lead to undesirable reactions. Firstly, it leads to the formation of dense stones made of fibers that block the intestines, especially if you drink little water. Secondly, it leads to a deficiency of minerals, since excess fiber binds iron, zinc, calcium and magnesium, interfering with their absorption. And finally, constipation," Menshchikova noted.
According to her, even a moderate amount of fiber can cause bloating, especially in people with sensitive intestines.
"In order to establish a relationship with fiber, it is necessary to temporarily eliminate the main triggers of gas formation, such as apples, pears, onions, garlic, legumes, wheat and milk, and make low—FODMAP foods the basis of the diet," the doctor added.
According to WHO recommendations, adult women should consume at least 25 grams of fiber per day, and men — at least 30 grams. At the same time, most Russians receive only 10-15 grams, which explains the popularity of supplements and attempts to dramatically increase their consumption of vegetables and cereals.
Doctor and clinical pharmacologist Tatiana Molostova reported on January 22 that unpleasant symptoms in winter may be associated with a deficiency of vitamins and minerals. She noted that fatigue, apathy, and deterioration of skin, hair, and nails may indicate a lack of iron and magnesium, and cracks in the corners of the mouth require vitamin D and B12 testing.
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