Fibre, the ‘green gardener’ of the intestinal tract, is an indispensable source of nutrients for the microorganisms that inhabit that delicate ecosystem. They act as tiny gardening assistants, helping these beneficial bacteria to thrive and maintaining the prosperity and harmony of the intestinal garden. Most of the time, likewise gardeners, we know the importance of giving the right amount of ‘fertiliser’ (i.e. fibre) to keep this garden thriving.
However, just as over-fertilisation can upset the soil balance, excessive fibre intake can be a double-edged sword. The accumulation of too much ‘fertiliser’ is not only not efficiently used by all the micro-organisms, but can also cause disruption to the ‘soil’ (gut) environment, affecting the absorption of other nutrients, and even triggering uncomfortable ‘weed’ (e.g. flatulence, diarrhoea etc.) problems. ‘(e.g. flatulence, diarrhoea, etc.). The WHO's rigorous horticultural guide therefore sets us a standard for daily ‘fertiliser’ - about 30g of fibre - and stresses the importance of maintaining a good ‘water source’ (hydration) and ‘plant health’ at the same time. water) and a diversity of ‘plant species’ (a balanced diet) while fertilising. In this way, our intestinal gardens can flourish in harmony and balance. Many people are well aware of the benefits of fibre and therefore make sure that they consume enough of it daily, but some people consume too much, which is not good - after all, more fibre is not better.
Imagine you're standing in front of a big buffet party with all kinds of food on the table, and you're like an enthusiastic diner eager to taste every dish. But amid this feast, if you accidentally ‘overeat’, especially those fibre-rich ‘healthy foods’, your body may send out some quiet signals that tell you, ‘Hey, buddy, it's almost time to stop! .’
First of all, bloating is like wearing a dress that's too tight for you, and although it looks good on the outside, it feels constricting and uncomfortable on the inside. This is because too much fibre starts a big ‘fermentation party’ in the gut, where the micro-organisms are busy at work, but accidentally produce extra ‘party atmosphere’ - gas. The microbes are busy working, but they accidentally produce extra ‘party atmosphere’ - gas, which makes your stomach feel full and even a bit bloated. Flatulence is like an embarrassing ‘balloon’ that pops up from time to time during the party, inadvertently breaking the serene atmosphere. Whenever you try to enjoy your time in peace, these ‘balloons’ rise at the wrong time, reminding you of the little flutter in your body.
More interestingly, different types of fibre are like different guests at a party - some are gentle (like soluble fibre) and get along well with everyone and are easy to accept, while others can be a little flashy (like insoluble fibre) and their presence can be more noticeable to some people and can cause ‘friction’.
A busy motorway is suddenly swarming with traffic far more than its designed capacity and the result is a sudden drop in speed or even a standstill. This is what abdominal pain and cramping feel like - the digestive system has to work overtime to cope with this sudden ‘army of fibres’, resulting in localised tension and discomfort.
In this ‘intestinal battle’, diarrhoea or constipation is like two extreme weather conditions on the battlefield. On the one hand, too much fibre may be like a sudden rainstorm, so that the intestinal ‘drainage system’ is overwhelmed, resulting in diarrhoea; on the other hand, if the proportion of fibre and water is imbalanced, hindering the normal peristalsis of the intestinal tract, triggering constipation. More subtly, this ‘fibre feast’ may also quietly affect the absorption of nutrients. Intake of excessive dietary fibre, like the intestinal tract installed a layer of dense filter, although it can filter out some unnecessary impurities, but may also hinder the body's normal absorption of essential nutrients, leading to malnutrition, so that the body's ‘energy bank’ gradually depleted.
Therefore, when enjoying this health feast, remember to do it in moderation, listen to the body's voice, and find that belongs to their own ‘perfect balance’. After all, the real enjoyment lies in the right amount, not an excessive pile.
