4 signs that your body lacks fiber and the best way to supplement it
Food sources containing fiber are very rich but many people are still deficient. The main reason is that they do not know how to add fiber to their daily diet.
1. Health benefits of fiber
Fiber is an important nutrient that helps move food through the intestines to improve digestive health and protect against disease. Research shows that incorporating fiber-rich foods into your diet helps promote regular bowel movements, support healthy weight maintenance, improve heart health, and promote overall health.
Most high-fiber foods are low in calories, sugar, and fat, so they are considered healthy foods. When we eat high-fiber foods, we tend to feel fuller and therefore less likely to overeat. High-fiber diets are also low in cholesterol, which is good for the heart.
According to MSc. Dr. Le Trinh Thuy Tien, 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 beans such as soybeans, kidney beans, vegetables, fruits... which help reduce cholesterol and help the body regulate blood sugar.
Insoluble fiber is found in vegetables, wheat bran, and unmilled grains. Insoluble fiber absorbs water, increasing the volume of waste, making the process of waste elimination faster. Therefore, in our daily diet, we should eat a variety of foods that contain both types of fiber.
Although food sources containing fiber are abundant, many people are still deficient. The main reason is that they do not know how to supplement fiber in their daily diet. So what are the signs that the body is lacking fiber?
2. How to recognize signs of fiber deficiency in the body
Change in bowel habits
Fiber works by absorbing water, making stools softer and easier to pass through the digestive system. If you have a change in bowel habits, do not have at least one bowel movement a day, or are constipated, it may be a sign that your body is lacking fiber.
Increased cholesterol levels
Fiber can help lower cholesterol levels because of its fat-burning properties. Fiber also helps digest and 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 keep you fuller for longer. Foods high in fiber require more chewing and take longer for the stomach to digest.
Fiber also expands as it absorbs water, which also contributes to the feeling of fullness. A low-fiber meal will digest more quickly and therefore you will feel hungry soon after. If you regularly feel hungry about an hour after eating, it may be because you are not eating enough fiber.
Feeling tired often
Another benefit of fiber is that it helps balance blood sugar levels, helping to prevent spikes and subsequent dips in blood sugar. This is not only good for your energy levels, but also for your overall health. So if you often feel tired and sluggish, you may need more fiber in your diet.
3. How to supplement fiber safely and effectively
The recommended fiber requirement for Vietnamese people is at least 20 - 25g/person/day. We should eat a variety of foods that contain both soluble and insoluble fiber from healthy food sources such as: Vegetables (broccoli, kale, malabar spinach, amaranth...); Fresh fruits (pears, apples, grapefruit, bananas, kiwi...); Whole grains (brown rice, oats, whole wheat...); Beans (black beans, green beans, peas...); Seeds (chia seeds, flax seeds...)
When preparing food, do not overcook it because it will lose nutrients and fiber.
For those new to eating fiber, they should increase it slowly to avoid bloating and indigestion.
It is important to note that when eating foods rich in fiber, you need to drink plenty of water to help push the fiber through the intestines easily. Drinking enough water is very important when eating foods rich in fiber because in addition to promoting the effectiveness of fiber, it also helps to avoid making constipation worse. Avoid drinking carbonated drinks because this type of drink increases air into the digestive system, leading to bloating and discomfort.
In case of irritable bowel syndrome, you should use food sources rich in soluble fiber with low FODMAP content such as: oats, bananas, oranges, avocados, sweet potatoes... Research shows that soluble fiber can be beneficial for people with irritable bowel syndrome, helping to reduce symptoms of the disease.