Signs You Are Not Getting Enough Fiber

by Lisa Yarde

Maintain variety in your diet while consuming enough of fiber. Alternatively, your body could signal you to heed its cues.

A healthy diet should include fiber, which is necessary to maintain the health of your body’s many systems. However less than 1 in 10 American people consume the recommended daily amounts of fiber.

Doubt you’re receiving enough? Watch out for these covert cues from your body that may indicate you need to step up your fiber intake.

Hunger, Even After Eating, Is Constant

If you eat more fiber, you’ll feel satiated for longer. Hence, even after having a meal, if you aren’t receiving enough, your body may still be sending you hunger signals. Since fiber slows down digestion, you have more time to assimilate the nutrients you have consumed, resulting in a longer lasting feeling of fullness. Moreover, it aids with blood sugar control, which lessens appetite. Research suggests that fiber may help with weight control by preventing overeating since it has been related to satiety and long-lasting energy.

Irregularity or Constipation

Lack of fiber can cause constipation or irregularity and is detrimental to the health of the intestines. In fact, diets high in water and fiber are frequently suggested as a natural laxative. The best way to maintain regularity and relieve constipation, according to experts, is to include both soluble and insoluble fiber in your diet. Insoluble fiber increases bulk, whereas soluble fiber draws in water for smoother bowel movements. Those who battle with constipation are aware of the difficulties, but fortunately there are natural remedies available that can help (in addition to increasing your fiber intake!).

High Cholesterol

Many studies have been conducted on the relationship between fiber and high cholesterol. Getting adequate fiber (at least 25 grams per day) appears to strongly correlate with having lower cholesterol. Cholesterol is bound by fiber. Without it, cholesterol stays and accumulates like an unwanted visitor. This appears to be especially true of soluble fiber, which is found in foods like oats, beans, lentils, legumes, flax, and the majority of fruits. To reduce cholesterol levels, include fiber and hearty, nutritious meals in your diet.

Little To No Energy

A low-fiber diet may be to fault if you feel particularly exhausted or lethargic as increasing fiber is advised to increase energy. Despite not being an energy producer, fiber can help control it. According to several research, consuming fiber in the morning may result in a day of sustained energy. By having a fiber-rich breakfast, you might feel ready to take on the world since fiber helps to release energy gradually.

Pain When Digesting

Diverticulitis, which occurs when the gut is inflamed and forms painful pockets as a result of poor fiber intake, can cause discomfort in the lower digestive system. Due to this, digestion may be quite unpleasant. Increases in insoluble fiber have been shown in studies to reduce the likelihood of this happening. Fiber can also aid in reducing gastrointestinal discomfort by maintaining a healthy gut microbiota.

Blood Sugar Fluctuation

You may need to eat more fiber if you have diabetes and have trouble managing your blood sugar. Your body’s ability to absorb sugar is slowed down by fiber. Eating fiber instead of lipids may also assist in balancing blood sugar levels. Consider fiber as generating a matrix that causes sugars in its net to move more slowly. Thus, consuming a lot of fiber may be a good approach to stave against type 2 diabetes.

Afternoon Crash

Have you ever had a good night’s sleep, had a terrific morning, and then crashed hard about two in the afternoon? This is a clear indication that you might need to boost your intake of fiber. Have a generally balanced diet to prevent crashes. Eat fiber-rich meals to maintain steady energy levels throughout the day, particularly during lunch and snacks. Focus on eating a variety of fruits and vegetables because eating a diet low in fiber often means that you aren’t receiving enough other nutrients either.

Maintain variety in your diet while consuming enough of fiber. Alternatively, your body could signal you to heed its cues.

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