4 warning signs that you're not getting enough fiber in your diet.

1. The role offiber

Fiber is a type of indigestible carbohydrate found in grains, fruits, and vegetables. It's best known for its role in aiding digestion and preventing constipation. However, fiber has also been linked to a reduced risk of heart disease, stroke, type 2 diabetes, and colon cancer.

Fiber nourishes the 'good' bacteria in the gut, providing numerous health benefits such as controlling the immune system, blood sugar levels, brain function, and weight…

According to the UK National Health Service (NHS), everyone should aim to consume around 30g of fiber per day. However, most of us don't eat enough.

2. Warning signs of fiber deficiency

2.1. Constipation

Fiber can help soften and increase the bulk of stool, making bowel movements easier. Studies have shown that fiber can increase bowel frequency and reduce constipation.

A recent review found that as many as 77% of people with constipation experienced relief by increasing their fiber intake.

2.2. Fatigue and low energy

Fiber can help stabilize blood sugar levels, ensuring that sugar is released more slowly and helping you avoid those unpleasant midday energy dips.

It is also believed to have an indirect impact on energy levels due to its ability to create a feeling of fullness, allowing you to focus on the task at hand instead of hunger.

2.3. Feeling hungry immediately after eating

One of the main benefits of fiber is that it helps you feel full for longer. Studies have shown that fiber can increase feelings of satiety and regulate appetite by slowing down stomach emptying.

If you feel hungry right after eating, it's probably time to add more fiber to your meals and overall diet.

2.4. Unhealthy snacking

Fiber can help curb your appetite between meals, which supports weight loss by reducing the temptation to snack, overeat, or succumb to unhealthy cravings.

Fiber is known to promote weight loss in general and especially to reduce belly fat.

3. How can I increase my fiber intake?

To add more fiber to your diet, it's important to include it from a variety of sources, as eating too much of one type of food may not provide you with a healthy, balanced diet.

To increase your fiber intake, you can:

- Eat at least three servings of vegetables and two servings of fruit each day. A serving is one piece of fruit or half a cup of fruit or raw vegetables or one cup of leafy greens.

- Include fruits, vegetables, or both in every meal. For example, add fruit to breakfast and snacks, and vegetables to lunch and dinner.

- Eat legumes (seeds of legumes), such as beans, lentils, and peas, at least three times a week. You can supplement them as plant-based protein in meatless dishes or as a starch substitute for grains.

- Use nuts and fruits as snacks or add them to other dishes such as yogurt, oatmeal, salads, and stir-fries.

- Replace refined grains like white rice with whole grains like brown rice… For pasta, look for varieties made with quinoa or beans such as mung beans and lentils.

- Check the nutrition label for fiber content. Aim for at least 5 grams of fiber per serving.