4 Warning Signs 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 is best known for its role in helping digest food and preventing constipation. However, fiber has also been linked to a reduced risk of heart disease, stroke, type 2 diabetes, and colon cancer.

Fiber feeds the 'good' bacteria in your gut, which has many health benefits such as controlling your immune system, blood sugar, brain function and weight…

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

2. Warning signs of fiber deficiency

2.1. Constipation

Fiber can help soften and bulk up stools, making them easier to pass. Research has shown that fiber can increase stool frequency and relieve constipation.

A recent review found that up to 77% of people with constipation found relief by increasing their fiber intake.

2.2. Fatigue and low energy

Fiber can help stabilize blood sugar levels, ensuring a slower release of sugar into the bloodstream and helping you avoid those nasty midday energy crashes.

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

2.3. Feeling hungry right after eating

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

If you feel hungry soon after eating, it may be time to add more fiber to your meals and overall diet.

2.4. Unhealthy snacking

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

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

3. How to increase fiber intake?

To add more fiber to your diet, it's important to get fiber from a variety of sources, as eating too much of one 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 raw fruit or vegetables or one cup of leafy greens.

- Include fruits, vegetables, or both at every meal. For example, add fruits 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 include them as plant-based protein in meatless dishes or as starches in place of grains.

- Rely on nuts and fruits as snacks or add them to other dishes like yogurt, oatmeal, salads and stir-fries.

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

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