4 signs that your body is lacking fiber and the best ways to supplement it.
While fiber is abundant in food sources, many people still suffer from a deficiency. The main reason is a lack of knowledge about how to incorporate fiber into their daily diet.
1. The health benefits of fiber
Fiber is an important nutrient that helps move food through the intestines to improve digestive health and protect the body against disease. Research shows that incorporating a good variety of fiber-rich foods into the diet promotes regular bowel movements, supports healthy weight maintenance, improves cardiovascular health, and enhances overall well-being.
Most fiber-rich foods are generally low in calories, sugar, and fat, making them healthy choices. Eating fiber-rich foods often leads to a feeling of fullness, thus reducing the tendency to overeat. High-fiber diets are also low in cholesterol, which is good for cardiovascular health.
According to MSc. Dr. Le Trinh Thuy Tien, a member of the Vietnam Clinical Nutrition Association, there are two types of fiber: water-soluble fiber and water-insoluble fiber. Soluble fiber is abundant in legumes such as soybeans, kidney beans, and green beans, as well as vegetables and fruits... It helps lower cholesterol and regulate blood sugar.
Insoluble fiber is abundant in vegetables, wheat bran, and whole grains. Insoluble fiber absorbs water, increasing the bulk of waste material and speeding up the elimination process. Therefore, we should include a variety of foods containing both types of fiber in our daily diet.
Although fiber is abundant in food sources, many people still suffer from a deficiency. The main reason is a lack of knowledge about how to incorporate fiber into their daily diet. So, what are the signs that indicate a fiber deficiency?
2. How to recognize signs of fiber deficiency in the body.
Change your bowel habits.
Fiber works by absorbing water, making stool softer and easier to pass through the digestive system. If you experience changes in bowel habits, don't have at least one bowel movement a day, or suffer from constipation, it could be a sign that your body is lacking fiber.
Increased cholesterol levels
Thanks to its fat-burning properties, fiber can help lower cholesterol levels. Fiber also aids digestion and helps eliminate cholesterol from the body.
Soluble fiber, in particular, has been shown to help lower cholesterol by reducing cholesterol absorption and moving it out of the body before it can clog arteries. Therefore, a lack of fiber can cause cholesterol to build up in the body and increase.
Feeling hungry quickly
Fiber is digested slowly in the body, so it helps you feel full for longer. High-fiber foods require more chewing and take longer for the stomach to digest.
Fiber also swells when it absorbs water, which also contributes to a feeling of fullness. Meals lower in fiber will digest faster, and therefore you will feel hungry soon afterward. If you frequently feel hungry about an hour after eating, it may be because you are not eating enough fiber.
I often feel tired.
Another benefit of fiber is that it helps balance blood sugar levels, preventing spikes and subsequent drops in blood sugar. This is not only good for energy levels but also for overall health. So, if you frequently feel tired and lethargic, you likely need more fiber in your diet.
3. Safe and effective ways to supplement fiber
The recommended daily fiber intake for Vietnamese people is at least 20-25g/person/day. We should eat a variety of foods containing both soluble and insoluble fiber from healthy sources such as: Vegetables (broccoli, kale, spinach, amaranth, etc.); Fresh fruits (pears, apples, grapefruit, bananas, kiwi, etc.); Whole grains (brown rice, oats, whole wheat, etc.); Legumes (black beans, mung beans, peas, etc.); Seeds (chia seeds, flax seeds, etc.).
When preparing food, avoid overcooking as this will reduce the content of nutrients and fiber.
For those who are new to eating fiber, it's best to increase intake gradually to avoid bloating and indigestion.
It's important to note that when eating fiber-rich foods, you should drink plenty of water to help move the fiber through the intestines easily. Adequate water intake is crucial when consuming fiber-rich foods because it not only enhances the benefits of fiber but also helps prevent constipation from worsening. Avoid carbonated drinks, as these increase air intake into the digestive system, leading to bloating and discomfort.
In cases of irritable bowel syndrome, it is recommended to consume foods rich in soluble fiber with low FODMAP content, such as oats, bananas, oranges, avocados, and sweet potatoes. Studies show that soluble fiber can be beneficial for people with irritable bowel syndrome, helping to reduce the symptoms of the condition.
