Emma Miller
Here are four signs of a low-fiber diet. Eating plenty of fiber is an extremely important part of a healthy diet. “It is essential for good digestion and keeps the gut flora healthy and happy,” says Frances Largeman-Roth, RDN.
Fiber also helps reduce the risk of chronic diseases, including cancer, cardiovascular disease, and type 2 diabetes, and controls cholesterol levels, adds Jennifer Martin-Biggers, Ph.D., MS. Indeed, the short-term symptoms of a low-fiber diet can be unpleasant, to say the least. “There is, of course, the fact that when you don’t eat enough fiber, you may not go to the bathroom for a few days – and that’s just not nice!” says Largeman-Roth.
We’re supposed to get 25-35 grams of fiber a day, but according to Largeman-Roth, most people don’t really follow this recommendation, which means that the following signs of a low-fiber diet are incredibly common.
“Inadequate fiber intake is also a loss because high-fiber foods tend to contain a large number of different health-promoting micronutrients and phytonutrients,” says Martin-Biggers.
Two big misconceptions are that high-fiber foods don’t taste good and that high-fiber foods should look and feel “fibrous.” Both of these statements are far from the truth, says Largeman-Roth. “For example, avocados are high in fiber! One cup contains 10 grams.” Fiber is also found in fresh fruits such as strawberries and pears, vegetables, whole grains, beans, legumes, nuts, and seeds.
Here are four signs of a low-fiber diet, or ways your body is telling you it wants more delicious foods from the above groups.
Signs of a low-fiber diet and signals that your body may benefit from eating more fiber-rich foods
Bowel movements
“You probably already know that you can be constipated without fiber, but it can also be difficult to go to the bathroom when you do go.
Getting enough fiber as well as water will help you cope without problems,” says Largeman-Roth.
To get specific, insoluble fiber is responsible for increasing the volume of your stool, which helps supply your digestive system with something substantial. Soluble fiber helps more water stay in your stool, which makes your stools softer, larger, and therefore less painful to pass through your intestines. Eating more of both of these forms of fiber in your diet will help ensure smoother (and more frequent) trips to the toilet.
Hunger
It’s time to see if you’ve been skimping on fiber. “Fiber helps us feel fuller for longer,” says Largeman-Roth. This is because fiber isn’t broken down and utilized by our bodies, so it takes longer to pass through our digestive system. This slower process also means that the intestinal walls will have more time to absorb vitamins and nutrients from food.
There is no more pep in your step
Morning coffee is not the only food group that can give you a lot of energy. “Feeling low on energy or sluggish can actually be a sign that you’re not eating enough fiber,” says Dr. Martin-Biggers.
“It helps to slow the release of nutrients during digestion, which also helps to slow the release of sugar molecules from the carbohydrates we eat.” This is because fiber helps the body break down and absorb carbohydrates more gradually, which helps maintain stable blood sugar levels and avoid spikes and drops.
You have high cholesterol or blood pressure
“Not eating enough fiber-rich foods means you lose the cholesterol-lowering benefits of fiber,” says Largeman-Roth. “This can lead to higher levels of total cholesterol.”
Fiber has been shown to lower triglyceride levels, which reduces the risk of heart disease, and increases HDL (“good”) cholesterol levels, so dietary fiber is associated with lower blood cholesterol and lower blood pressure.
Of course, there are many factors that can contribute to high cholesterol and blood pressure, but low fiber intake is one of them. This is exacerbated by the fact that fiber-rich foods have many other heart and overall health benefits.
