9 Signs You Need More Fiber: Fiber is an underestimated source of nutritional energy. This carbohydrate keeps you full, helps you lose weight and keeps your stomach happy. You must think of fiber as resistance training for your gastrointestinal tract.
It is known that fiber maintains everything that moves through the intestines without problems and feeds the intestinal bacteria good for you, the same ones that have been linked to a whole series of health benefits.
The point is that you are probably not eating the right amounts. Foods such as whole grains, legumes, berries, broccoli, spinach, and nuts are excellent sources of fiber.
Fiber requirements vary by age and sex. The following are the recommended daily amounts of fiber, according to the Institute of Medicine of the United States:
So, let’s discuss the 9 Signs You Need More Fiber.
8+1 Signs You Need More Fiber || Lack of Fiber Symptoms
1. You do not have Enough Energy:
When you eat a lot of simple carbohydrates loaded with sugar, such as soft drinks, white bread, and pasta, or processed snacks, it’s safe to assume that you’re probably not getting enough fiber from more complex carbohydrate sources, such as whole grains, legumes, and fruits.
Those refined carbohydrates cause a rapid increase in blood sugar after the meal. Your body tries to correct that peak by producing more insulin, resulting in a shock of energy. But when you eat a high-fiber meal, your blood sugar level increases at a slower and more stable rate.
Fiber, along with protein and fat, helps slow digestion, which means that sugar is released into our bloodstream more slowly.
In this sense, high-fiber foods help stabilize the blood sugar level and prevent the lack of control that can occur with low-fiber and refined carbohydrate foods.
2. You feel Hungry shortly after Eating:
Your stomach empties more quickly when your food is low in fiber, which means you will feel hungry faster. In fact, a study published in the Food & Nutrition Research found that men who ate high-fiber foods that contained beans and peas actually felt fuller than those who ate protein-rich foods that contained pork and veal.
This is because of soluble fiber, which is normally found in beans and peas, forms a gel-like material in the digestive tract since it dissolves in water and causes a slower absorption of nutrients into the bloodstream.
3. Weight Gain:
Because fiber is so satisfying, it is important that you try to get enough when you are trying to lose weight. When you feel fuller longer, you are likely to eat fewer calories in general.
According to the American Heart Association, fiber-rich foods often require more chewing and take more time for the stomach to digest, indicating a feeling of fullness in the body. In addition, fiber is not absorbed by the body, so it does not contribute substantially to the total intake of calories. For example, 100 grams of white rice will provide more calories than an equal weight of brown rice because of the difference in fiber content.
Constipation (have less than 3 stools per week) is the classic sign that you are not eating enough fiber. Fiber is your friend when you feel constipated, as it adds volume or size to the contents of your gastrointestinal tract. This helps speed up your digestive system.
The fiber also attracts water, which keeps the stools soft and also helps movement. Therefore, obtaining too little fiber can result in hard, dry stools that move slowly, resulting in constipation or forced defecation.
5. You have lots of Health Problems:
Many health problems may be related to your diet. In fact, people who have survived a heart attack have a greater chance of living longer if they increase their fiber intake, according to research published in The BMJ. In addition, fiber from whole grains, such as oats, rice, and barley, can reduce the risk of heart disease, stroke, obesity and type 2 diabetes.
Fiber combines with other beneficial nutrients, such as zinc, iron and B vitamins, to lower cholesterol levels and improve your body’s ability to process blood sugar.
6. High Cholesterol:
One of the reasons why cholesterol can increase is because of the lack of fiber. It helps lower triglycerides and increases high-density lipoprotein (good cholesterol) levels by eliminating “bad” cholesterol.
Foods rich in fiber can have other good benefits such as reducing blood pressure and inflammation and helping good heart health.
7. Feeling Bloated:
If you do not eat a lot of fiber or eat the wrong food combinations, there is a good chance that you will feel very unpleasant and bloated.
8. Feeling Sleepy after Meals:
Eating large amounts can make you sleepy, but if you need a nap after eating, you are probably not adding up the amount of fiber needed. Fiber is essential to keep blood sugar levels stable. When you eat little fiber, your blood sugar goes up quickly and this can make you feel tired.
9. High Blood Sugar level:
Fiber, especially soluble fiber, delays the absorption of sugar from the small intestine into the bloodstream. This causes sugar levels to rise slowly and this helps control the levels. High-fiber foods help stabilize our blood sugar levels and prevent spikes that can occur with foods low in fiber and refined carbohydrates.
Some of the good foods rich in fiber include whole grain products, fruits, vegetables, beans, legumes, nuts, and seeds.
Avoid refined or processed foods, as they are lower in fiber. Numerous fiber supplements are available in the market but check with your doctor before taking any.
When adding a fiber supplement to your diet, take it slowly. Too much fiber too fast can cause cramping, gas, bloating and diarrhea. Add only a few grams of fiber at a time and allow your body to adapt.
Also, when you take more fiber, always make sure to drink an adequate amount of water to avoid any problems.
I hope this article will help you to achieve your goal. Do share this article with someone who needs this.
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