Ask the Experts

DAILY FIBER INTAKE

Question: Is there such a thing as eating too much fiber? I have lately been feeling bloated and full. Can you please advise the right quantity of fiber to consume?

Dr. Hasan Alogaily, Consultant Family Medicine, responds, “In recent times, the recommended amount of dietary fiber has increased from 23 to 30 grams per day from a number of sources, as this has been shown to be consistently associated with a lower risk of cardiovascular disease, type 2 diabetes and colorectal cancer. Adding fiber to our diet can be associated with some side effects, such as abdominal bloating and excessive gas, so to reduce this effect we should increase our fiber intake slowly and ensure that we also consume an adequate amount of water, aiming for 1.5 to 2 liters daily. There is no significant benefit in consuming more than 30 grams of fiber per day, and consumption beyond this amount is more likely to result in side effects. It is also important to note however, that some people are unable to tolerate a high fiber diet. For example, it is not clear whether high dietary fiber is helpful for people with irritable bowel syndrome, for some it may be helpful, but in others it may worsen the symptoms.” From pediatric questions to general medical queries, our panel of experts is here to answer your questions.

SUNBLOCK AND SPF

Question: I have been using an SPF 50 sunblock for the past few months, but I think it’s triggering breakouts. Is this suitable for maximum sun protection?

Dr. Dalya Sager, Skincare and Laser Specialist responds, “Sunblock usage is an absolute essential for summer, as ultraviolet rays increase your risk of skin cancer and skin aging. Sun damage starts to accumulate and eventually manifest in the skin as wrinkles, age spots; pigmentation; skin thinning and in some cases, cancer. The SPF (sun protection factor) number means how long it takes for the UV radiation to redden your skin versus how long it would take without sunscreen. So, for an SPF 70, it would take 70 times longer until the skin burns. There two types of sunblock, water based- which is easily absorbed into the skin and can be washed off easily; and oil based- which is waterproof and gives protection while in the water. Many dermatologists recommend the minimum SPF that should be used on the face is SPF 30 and it should be reapplied every two hours. Usually the higher the SPF, the thicker the consistency. So as a skin specialist, I recommend a water based SPF 30 with frequent application on the face and an oil based SPF 70 on the body along with regular application, especially for those who participate in outdoor activities, as the product may wear off due to sweating, swimming, and friction.”

ACHING AND BLEEDING GUMS WHILE BRUSHING

Question: I am a 45-year-old woman and recently noticed that my gums ache when I brush. Also, my gums are bleeding. What could this be?

Dr. Aparna Pandey, Specialist Periodontist responds, “Bleeding gums on brushing is one of the earliest and common signs of gums inflammation called gingivitis. The bleeding may be associated with incorrect brushing technique or inflamed gums. A sense of discomfort, soreness or aching gums also represent gums inflammation which may have extended to deeper supporting structures around the teeth. The symptoms coincide with the presence of soft debris, plaque or tartar on the visible or in-between teeth surfaces. The frequency and severity of the bleeding gums and soreness may vary however, both need professional advice and management. Some over the counter mouthwashes and medication may resolve the symptoms for a while, but the disease progression continues. An early dental consultation is recommended, wherein you might be advised to undergo professional teeth cleaning or advanced dental prophylaxis procedures. You will also be counselled about instructions pertaining to your oral home care routine, which will help to maintain good oral health in long term. So visit us to get your healthy, carefree smile back.”