5 Signs You’re Not Eating Enough Fiber

Fiber is an essential component of a healthy diet that is responsible for normal digestion, maintaining intestinal microflora, cholesterol and blood sugar levels. Despite its importance, many people do not get enough fiber from food. A lack of fiber in the diet can manifest itself in various, at first glance, non-obvious symptoms. At joy-pup, we suggest considering the signs that you’re not eating enough fiber.

Frequent constipation

One of the most common signs of fiber deficiency is problems with stool. Fiber increases the volume of feces and promotes their soft and regular elimination. When there is a lack of it, the intestines work slowly, the stool becomes hard and difficult. If you go to the toilet “for a big one” less than 3 times a week, this is a reason to reconsider your diet.

Constant feeling of hunger

Fiber slows down the digestion process and gives a feeling of satiety for a longer time. With low consumption, food is quickly digested, and the feeling of hunger returns within 1-2 hours after eating. Sign: you ate, but soon again feel very hungry, especially for fast carbohydrates (sweets, buns, snacks).

Blood sugar levels jump sharply

Dietary fiber slows the absorption of sugars into the blood. With a fiber deficiency, there is a rapid rise in glucose levels after eating, which harms metabolism and can contribute to the development of insulin resistance and type 2 diabetes. Symptoms: after eating, there is a sharp surge of energy, and then – fatigue, lethargy, drowsiness and cravings for sweets.

High cholesterol

Soluble fiber helps reduce the level of “bad” cholesterol (LDL) by binding it in the intestines and removing it from the body. If there is a shortage of it, there may be an increase in total cholesterol and a worsening of the lipid profile. Sign: blood test results show high cholesterol, despite the fact that you do not abuse fatty foods.

Skin problems and general malaise

Fiber helps remove toxins and waste from the body. If there is a deficiency, the gastrointestinal tract slows down, which can negatively affect the condition of the skin, cause acne, dullness and even unpleasant body odor. In addition, due to the deterioration of the intestinal microflora, immunity decreases and a frequent feeling of weakness or lethargy may occur. If the skin “looks tired” and you feel a decrease in vitality, this may be due to a lack of fiber.

To be continued…