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in the appeal of the majority of nutritionists, now we all know to eat more coarse grain, because compared with rice and fine white flour, coarse grain has lower carbohydrate content, higher dietary fiber content and higher vitamin B content than fine grain. Proper consumption can achieve balanced intake of nutrients. But if you suddenly eat a lot of coarse food, your stomach and intestines can’t adapt quickly, resulting in abdominal distension or excessive gas production. If so, what to do?

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if you have realized that you should pay attention to increasing the intake of coarse grain, Congratulations, but also give you a wake-up call, that is, do not do it overnight. When you start eating, you must start from less to most, accounting for about 1 / 10 of the staple food. After 7-10 days of persistence, you can start to add the amount slowly, so that you can give your digestive system a time to adapt.

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should be soft and rotten when cooking, because soft rice can reduce the stimulation of dietary fiber on the intestinal tract. At the beginning, it can be mixed with some soft food, such as processed oats, purple potatoes, taro, etc.

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should not only eat one kind of food rich in dietary fiber, but should eat a variety of coarse grains in rotation, such as red beans, oats, millet, purple rice, etc.

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are smaller than here, but I have to tell you, because dietary fiber has adsorption capacity, and it may also absorb some vitamins or trace elements and then excrete them from the body. Therefore, long-term consumption of food rich in dietary fiber will affect the human body’s absorption of minerals such as calcium and iron, as well as reduce human immunity. Therefore, it is necessary to match the thickness of grains to be the most healthy.

infants and the elderly due to weak gastrointestinal function, eating too much coarse food will lead to abdominal distension, so it is not recommended to give infants coarse food, the coarse food intake of the elderly should be about half as low as that of adults. In addition, eat coarse grain and drink more water, which can provide enough water for dietary fiber to play its role, or it will be like flour and water put less, dry, defecation, may be constipation.

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