5 Warning Signs That You Don’t Have Enough Dietary Fiber

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A crucial part of a healthy diet is having enough dietary fiber. Adults should have about 20-40 grams while kids should have about 20-25 grams daily.

The best sources of dietary fiber are fruits, veggies, and whole grains. So, it is vital to have these foods in your diet to get your daily portion. There are numerous benefits of fiber from cancer prevention to fat loss.

Recommended: All You Need to Know About Dietary Fiber

However, how do you know if you have enough fiber every day? Here 5 signs that might be the results of lack of dietary fiber.

1. You always feel yourself puffy.

If you usually feel yourself bloated, that is because there are too much gasses and air in your body. It can be associated with eating too much dairy products, sweets, processed and fried foods. Or, if you drink too much alcohol and fizzy drinks. If you do not consume enough fiber, it is harder for your body to break those foods and drinks up. As a result, you feel bloated.

2. You are continuously hungry

The high fiber foo makes you satisfied longer. They slow down the digestion processes. Hence, your body processes foods more efficiently and for a longer time. As a result, the feeling of hunger comes later.

So, if you feel hungry after an hour consuming your meal, it is a sign that the meal was low in dietary fiber.

Under conditions of fixed energy intake, the majority of studies indicate that an increase in either soluble or insoluble fiber intake increases postmeal satiety and decreases subsequent hunger.

Source: www.ncbi.nlm.nih.gov/pubmed/11396693

3. You gain weight, and you do not know the reasons

If you do not have enough fiber, it is going to be harder to keep your weight under control. The reason is that for your body it is more difficult to break the carbohydrates up. On top of that, you may consume too many carbs, too, as you are going to be always hungry, because of the low fiber intake (1. point).

So, if you want to lose weight instead of eating unhealthy things have more foods that are high in fiber such as nuts, veggies, fruits and peanut butter.

foods high in fiber
Credit: www.doctoroz.com

4. You usually feel tired

If usually have meals that are high in protein and fats and you feel yourself tired and weak that can be a sign that your diet is low in fiber. The fiber gives you energy and helps to remove the toxins from your body, so your are going to have a more balanced eating regime.

5. Defecation Problems

It is not a secret that fiber what makes it possible to visit the toilet. If you have constipation or irregular bowel movement, you have little fiber intake.

If you make smoothies with chia seed or add some to your morning oatmeal, you did a lot get right fiber intake. On the other hand, do not forget about having enough water daily as well.

Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.

Source: www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983


These are just a few signs of having not enough fiber daily. We like to pay attention to not eating too much fat and carbs, but we usually forget about the importance of dietary fiber. Do not forget to have your daily dose of fruits, veggies, nuts and whole grains.

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  1. Vivek Pratap

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