Physical signs that you are not eating enough fiber

Fiber is an important part of a healthy, balanced diet. However, many people do not consume enough of these plant materials, which may have negative effects on their health. These are signs that you are eating too little fiber.

What is fiber?

Dietary fiber, which is divided into soluble and insoluble fiber, is essential for health, because it supports digestion, among other things. Soluble fiber includes z. B. Inulin, pectin, oligofructose and hemicellulose are soluble and found mainly in fruits and vegetables. Large amounts of water are trapped in the intestines and broken down into short-chain fatty acids and gases by the bacteria that live there. It increases the volume of stool and makes it softer. On the other hand, insoluble fiber, including cellulose, insoluble hemicellulose or lignin, is found in grains and legumes. They absorb less water and are hardly decomposed by bacteria, resulting in increased stool bulk. This stimulates bowel movement, so that transport and excretion are accelerated.

5 signs that you suffer from a fiber deficiency

Irregular digestion

Constipation, in particular, is a sign that you are not consuming enough fiber. If there is a lack of bulking factors and there is also a lack of fluid, the intestine pulls too much water from the stool, which means it is moved more slowly through the intestine. Bowel movements are also restricted. In addition, going to the toilet becomes cumbersome or painful.

Recurrence of digestive problems

If intestinal bacteria don't get enough fiber, they get their food from the lining of the intestine. This makes them thinner and more susceptible to pathogens that enter the body from the intestines. This can lead to infection and inflammation.

Excessive cravings

Dietary fiber ensures a long-lasting feeling of fullness and increases blood sugar slowly. If you lack fiber, your blood sugar will often rise quickly and fall again just as quickly. Cravings arise.

High cholesterol

Dietary fiber has the property of lowering blood fat levels and eliminating excess cholesterol, because it binds bile acid in the blood. This stimulates the production of new bile acid that consumes cholesterol. If your levels are too high, it may be due to insufficient fiber.

Increased risk of type 2 diabetes

If you are at risk of developing type 2 diabetes in a very short time or in old age, it may be due to a lack of fiber. Because the blood sugar level remains fairly stable, less insulin is secreted, and thus the risk of insulin resistance and pancreas fatigue is reduced.

How much fiber do I need daily?

The recommended diet for adults is 30 grams of fiber per day. On average, women consume only about 25 grams and men only 23 grams per day. It is not difficult at all to meet your daily fiber needs. Plant materials are mainly found in:

amaranth

Barley grains

oatmeal

Wheat Bran

Whole grain rye flour

Whole wheat flour

Jerusalem artichoke

sweet potato

red pepper

Red cabbage

carrot

apples

Apricot

pear

peach

plum

Sultanas

Chia seeds

Peanuts

hummus

White beans

Linum seed

Sesame seeds

If you have consumed little fiber so far, you should start slowly and then gradually increase the amount. Otherwise there is often gas and bloating. It's also important to drink enough so the fiber can swell in the intestines.