Increase Your Intake Of Fiber Gradually
Most of us eat too few vegetables and, unfortunately, too little fiber. Not many of us meet the USDA’s recommended daily intake for fiber, which is 25–35 g per day. This is unfortunate, because the lack of fiber leads to a decrease in good bacteria, leaving the nasty bacteria to grow and thrive. To make matters worse, over time you will become less able to digest fiber if you consume too little of it.
Intestinal flora that is not supplied with enough fiber can quite simply lose its fiber-digesting bacteria. Our ancestors, who ate much more fiber than we do, had much richer bacterial flora, both in the total amount of bacteria and the types of strains of bacteria. Today, many humans, especially those who suffer from increased inflammation, have significantly poorer intestinal flora.
Vitamin B12 is found primarily in animal products such as milk, meat, and eggs, so it’s important that vegans take supplemental B12. Our good bacteria do produce B12, too, but in such variable quantities that if you’re a strict vegan, it’s still a good idea to take extra vitamin B12.
Many people don’t feel well after eating fiber, even though it is vital to our intestinal flora. They become bloated, experience abdominal pain, and suffer from flatulence and noisy intestines. It turns into a Catch-22,
because that gas is a necessary part of the process, forming as good bacteria breaks down the fiber. As a result, it ’s very important to increase your fiber intake slowly to avoid such stomach issues. Some of us also get bellyaches when the fiber binds with water, which is why it ’s imperative to increase your water intake along with your fiber or you could get your tummy into trouble.
Try increasing your fiber intake gradually as you increase your fluid intake. If you still suffer from discomfort, the cause might be irritable bowel syndrome (IBS), a medical condition that plagues 25–45 million Americans. Remember that even if you suffer from IBS, the issues are very specific to each person, and symptoms can also vary and change over time. Nevertheless, fiber is vital.