Not Getting Enough Fiber Can Cause Several Health Issues
Fiber is a critically important nutrient in
your everyday diet. Dietary fiber helps keep us full and is needed to
maintain a healthy digestive system. Furthermore, it also helps improve
gut microbiota composition and stabilizes glucose and cholesterol
levels.
There are two kinds of dietary fiber:
soluble fiber and insoluble fiber. Soluble fiber attracts water and
turns to gel during digestion. This type of fiber helps lower blood
cholesterol and glucose levels. Insoluble fiber, meanwhile, passes
through your digestive system relatively intact and doesn’t dissolve.
This fiber helps food pass more quickly through the stomach and
intestines by bulking up the stool.
Both the types of fibers come from plants and are forms of carbohydrates
and both are important for health, digestion, and preventing diseases.
How much fiber do you need per day?
If your diet is full of fruits, vegetables,
and whole grains then you are likely to be getting sufficient fiber.
But is that the case with you? According to the Food and Drug
Administration (FDA), an average adult should consume 28 grams of fiber
per day or about 14 grams per 1000 calories. Unfortunately, a large
number of people aren't meeting the recommended intake of fiber per day.
An FDA report mentions that the average adult American man consumes
just under 19 grams of fiber per day while the average woman eats only
15 grams of fiber a day. That’s simply not good enough.
The sad truth is that dietary fiber is an
oft-overlooked nutrient as many of us are too focused on getting our
daily dose of proteins, carbohydrates, and healthy fats. However,
getting proper amounts of fiber, as we mentioned above, is equally
essential. The Cleveland Clinic states that people who consume between
25-29 grams of fiber per day also see a 15-30% decrease in their risk of
colon cancer, along with a reduction in the risk of developing heart
disease and diabetes.
Not sure if you’re getting enough total fiber? Read on to find the signs
of fiber deficiency.
Symptoms of Fiber Deficiency
1. Constipation
One of the most obvious signs of a diet
lacking in fiber is stomach issues, particularly constipation. Health
experts say that irregular bowel movements may be a symptom that you
aren’t getting sufficient fiber. As we said earlier, fiber helps support
regular bowel movements by allowing food to move along the digestive
tract smoothly. Furthermore, the nutrient promotes laxation and
lubrication through its gel-forming properties.
So if you are having difficulties in passing stool or having fewer than
three bowel movements a week, you might be constipated. If you
experience frequent constipation, then try adding more fiber-rich foods
(more on that later) to your diet for improved regularity.
2. Weight gain
Eating adequate fiber helps you feel fuller
longer since fibrous foods are usually bulky and thus filling. These
foods also tend to take longer to digest, thus preventing any excessive
snacking or cravings between meals. When we don't eat sufficient fiber,
we tend to feel hungrier and usually end up overeating. Even after we’ve
just had a meal. This leads to unexpected weight gain.
A high-fiber diet, meanwhile, can aid in weight loss. One study found
that when participants added just 8 grams of fiber to their daily diets
for 20 months, they ended up shedding an average of 2 kgs (4.4 pounds).
Moreover, foods rich in fiber generally have a lower energy density,
meaning that they provide fewer calories per gram of food.
Whether or not weight loss is your goal,
getting enough fiber will definitely help you remain satiated throughout
the day and will keep your caloric intake within reasonable need.
3. Blood sugar fluctuations
If your diet is lacking in fiber, you may
experience a rapid drop in blood sugar. Also known as hypoglycemia, this
can be caused by several other reasons too, including preexisting
conditions such as type I and type II diabetes as well as a high-sugar
low-fiber diet. Also, if you have a low-fiber diet that is filled with
refined carbohydrates, you will be prone to sudden spikes in blood
glucose levels, followed by a sudden drop as the insulin response kicks
in.
By including more fiber in your diet, however, you can keep your blood
glucose levels stable, and provide your body with sustainable energy
throughout the day. A recent study has also shown that people who
consume high amounts of fiber have the lowest risk of diabetes.
4. Fatigue/low energy
If you find it hard to get up in the morning
and feel lazy during the day, you could be low on fiber. As we said
above, having a diet that’s low in fiber and rich in refined carbs can
suddenly raise your blood sugar. This seesawing blood sugar levels can
make you feel low on energy throughout the day despite having a good
night of sleep. This happens because your body digests simple
carbohydrates more quickly which are then swiftly released into your
bloodstream when you are not consuming enough fiber.
Consuming adequate fiber can combat this as it will raise your energy
levels within a short time.
5. High cholesterol
Soluble fiber almost acts like a magnet,
absorbing cholesterol in the small intestine and allowing it to pass
through the digestive tract as waste. Consuming a low-fiber diet,
though, can contribute to a spike in your cholesterol levels. The less
soluble fiber you consume, the bigger risk you have of high cholesterol.
The Academy of Nutrition and Dietetics suggests getting 7 to 13 grams
of soluble fiber daily to keep your cholesterol levels in check.
Research has also shown that soluble fiber may lower your risk of
cardiovascular disease by reducing blood cholesterol levels.
Soluble fiber can be found in foods like citrus fruits, pears, beans,
brussels sprout, and oats. Make sure you include at least some of these
in your daily diet.
6. Gastrointestinal issues
If you’re experiencing gastrointestinal
issues such as inflammation, one possible cause of it might be
insufficient fiber. Not eating enough fiber can lead to undernourished
good bacteria in your gut which is responsible for releasing substances
that help lower levels of inflammation throughout the body. Therefore,
when the gut bacteria are not fed properly, it can cause inflammation in
the body. Chronic inflammation has been linked to heart disease,
diabetes, and even some types of cancer. So, it’s important that you
feed your good bacteria properly a fiber-rich diet can help in doing so.
Ways to increase fiber in your diet
We have already established that fiber
plays an important role in your overall health. And a diet that’s
severely lacking in fiber can lead to a number of diseases. Research
suggests that fiber deficiency can increase the risk of coronary heart
disease, obesity, diabetes, cavities, along with the risk of colon,
liver, and breast cancers.
To limit the risk of many health problems,
include a variety of plant-based high-fiber foods in your diet daily.
Some fiber-rich foods include apples, beans, whole grains, berries,
dried fruits, avocados, and broccoli.
Here are some simple suggestions that will help you increase fiber in
your diet:
* Have vegetables that are of two different colors.
* Have oats or barley for breakfast.
* For your evening snacks, start having dried fruit, nuts, or wholemeal
crackers. But do remember portion control.
* Add apples or berries to your morning meals.
* Opt for multigrain bread and brown rice for lunch.
* Make sure you eat beans, lentils, and chickpeas regularly.
* Have two different vegetables or fruits at each meal.