{"id":376709,"date":"2026-08-13T16:59:42","date_gmt":"2026-08-13T16:59:42","guid":{"rendered":"http:\/\/6a7a1e984ccd2045dad63af5"},"modified":"2026-08-13T16:59:42","modified_gmt":"2026-08-13T16:59:42","slug":"3-senales-de-que-estas-consumiendo-mucha-fibra-no-todas-tienen-que-ver-con-ir-al-bano","status":"publish","type":"post","link":"https:\/\/sarmiento24h.com\/?p=376709","title":{"rendered":"3 se\u00f1ales de que est\u00e1s consumiendo mucha fibra (no todas tienen que ver con ir al ba\u00f1o)"},"content":{"rendered":"

Si has pasado tiempo \u00faltimamente en las redes sociales, quiz\u00e1 hayas notado una nueva tendencia que est\u00e1 dando que hablar: el ‘fibermaxxing<\/em>‘. En pocas palabras, el objetivo es incorporar tanta fibra como sea posible a tu dieta. Aunque a muchas personas les vendr\u00eda bien aumentar un poco su ingesta de fibra, lo cierto es que, en este caso, lo bueno en exceso puede resultar perjudicial.<\/p>\n

Un breve repaso\u2026<\/h2>\n

La fibra es un carbohidrato no digerible que se encuentra en alimentos de origen vegetal como frutas, verduras, cereales integrales, frutos secos y semillas. \u00abEl cuerpo no puede descomponer la fibra con las enzimas digestivas, por lo que esta recorre el tracto gastrointestinal pr\u00e1cticamente intacta\u00bb, explica Jesse Bracamonte, doctor en osteopat\u00eda y m\u00e9dico de medicina familiar de la Cl\u00ednica Mayo.<\/p>\n

Existen dos tipos principales de fibra diet\u00e9tica, soluble e insoluble, y muchos alimentos contienen una combinaci\u00f3n de ambas.<\/strong> La fibra soluble se disuelve en agua y forma un gel que ayuda a ralentizar la digesti\u00f3n, proporcionando una sensaci\u00f3n de saciedad y reduciendo los picos de az\u00facar en sangre tras las comidas, explica Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, portavoz de la Academia de Nutrici\u00f3n y Diet\u00e9tica y propietaria de 360Girls&Women y B.E.A.T. Gestational Diabetes. Se encuentra en alimentos como las legumbres, el salvado de avena, los frutos secos y algunas frutas y verduras.<\/p>\n

La fibra insoluble, por su parte, aumenta el volumen de las heces y permite que los alimentos se desplacen r\u00e1pidamente del est\u00f3mago al intestino, seg\u00fan Anderson-Haynes. \u00abLa fibra insoluble es como un equipo de limpieza con prisa que ayuda a eliminar r\u00e1pidamente la suciedad, la mugre y los residuos que quedan despu\u00e9s de mudarse a un departamento\u00bb, afirma. Este tipo de fibra se encuentra en los cereales integrales, el salvado de trigo y las verduras.<\/a><\/p>\n

Ambos tipos de fibra diet\u00e9tica alimentan a las bacterias intestinales, lo que mejora la salud del colon, seg\u00fan el Dr. Bracamonte. Incluso puede reducir el riesgo de c\u00e1ncer<\/a> de colon, una enfermedad que va en aumento entre las generaciones m\u00e1s j\u00f3venes.<\/p>\n

Las investigaciones muestran que el 95% de la poblaci\u00f3n estadounidense no alcanza la ingesta recomendada de fibra diet\u00e9tica, entre 25 y 30 gramos al d\u00eda para los adultos. Pero eso no significa que ir al extremo opuesto sea la mejor soluci\u00f3n. De hecho, un consumo excesivo de fibra no solo podr\u00eda hacerte sentir mal, sino que tambi\u00e9n podr\u00eda afectar negativamente a tu salud general.<\/p>\n

A continuaci\u00f3n, te indicamos tres se\u00f1ales de que quiz\u00e1 est\u00e9s consumiendo una cantidad excesiva de este nutriente en tu dieta.<\/a><\/p>\n

\n
\"Mujer<\/picture><\/span><\/div>\n
\n
8 cosas que los expertos en seguridad alimentaria jam\u00e1s har\u00edan en sus propias cocinas<\/a><\/div>\n

Si tienes algunos de estos malos h\u00e1bitos, no sientas pena, quiz\u00e1 te convenga estar un poco m\u00e1s atento. Toma esta lista como un peque\u00f1o empuj\u00f3n para cuidar tu salud.<\/p>\n<\/div>\n<\/div>\n

\n
\n
\"persona<\/picture><\/span><\/div>\n

Person who suffers from being overweight has negative digestive issues<\/span>nicoletaionescu; getty images<\/span><\/p>\n<\/figure>\n<\/div>\n

1. Te sientes hinchado, con gases o estre\u00f1ido<\/h2>\n

La hinchaz\u00f3n, el dolor abdominal y el exceso de gases son consecuencias habituales de aumentar la ingesta de fibra, seg\u00fan la Dra. Rekha Chaudhary, hemat\u00f3loga y onc\u00f3loga del Centro Oncol\u00f3gico de la Universidad de Cincinnati y profesora adjunta de hematolog\u00eda y oncolog\u00eda en la Facultad de Medicina de la Universidad de Cincinnati. Cuando consumes m\u00e1s fibra, numerosas bacterias intestinales se ponen a trabajar para fermentarla, lo que genera gases que provocan hinchaz\u00f3n, dolor abdominal y calambres, explica a SELF Joshua Edwards, dietista registrado (RD, LD) en UC Health Cincinnati.<\/p>\n

Es m\u00e1s probable que aparezcan s\u00edntomas molestos si aumentas dr\u00e1sticamente la fibra en tu dieta y no bebes suficiente agua al mismo tiempo. Esto se debe a que el agua es esencial para ayudar a digerir la fibra<\/strong>, de modo que pueda desplazarse a trav\u00e9s del tracto gastrointestinal y salir del cuerpo. \u00abCuando se aumenta la fibra pero la ingesta de l\u00edquidos es insuficiente, el mayor volumen de las heces puede dificultar su evacuaci\u00f3n, especialmente con la fibra soluble, lo que puede provocar estre\u00f1imiento\u00bb, explica Edwards. En personas que ya padecen heces blandas frecuentes, a\u00f1ade, un consumo excesivo de fibra insoluble puede acelerar el tr\u00e1nsito intestinal y agravar la diarrea.<\/p>\n","protected":false},"excerpt":{"rendered":"

Si has pasado tiempo \u00faltimamente en las...<\/p>\n","protected":false},"author":1,"featured_media":376710,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[46],"tags":[],"class_list":["post-376709","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tecnologia"],"yoast_head":"\n3 se\u00f1ales de que est\u00e1s consumiendo mucha fibra (no todas tienen que ver con ir al ba\u00f1o) - 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