Fiber plays a very crucial role in keeping our digestive system healthy and reducing the risk of various illnesses such as heart disease, diabetes, and certain types of cancer.

Unfortunately, many people don’t consume enough fiber in their daily diet. According to the Academy of Nutrition and Dietetics, the daily recommended intake of fiber is 25-30 grams. However, most people consume only about half of that amount. Here are ten symptoms that can indicate you need more fiber in your daily diet:.

1. Constipation

One of the most common symptoms of a low fiber diet is constipation. If you have less than three bowel movements a week or your stools are hard, dry, and difficult to pass, it could be a sign that you’re not getting enough fiber.

Fiber helps soften the stool and promotes regular bowel movements by adding bulk to it.

2. Bloating

If you experience bloating, that is, a feeling of fullness and discomfort in the abdomen area, it could be a sign of a low-fiber diet.

When you don’t consume enough fiber, the food moves slowly through the digestive system, causing gas and bloating. Fiber helps speed up the digestive process and prevents bloating.

3. Weight gain

Fiber helps regulate your appetite by keeping you full and reducing cravings. When you don’t consume enough fiber, you may be prone to overeating, which can lead to weight gain over time.

Moreover, fiber-rich foods tend to be lower in calories, making them an excellent option for weight loss.

4. High cholesterol levels

Studies have shown that a low-fiber diet can increase your risk of high blood cholesterol levels. Fiber helps reduce the absorption of cholesterol in the gut, preventing it from clogging the arteries and causing heart disease.

Adding more fiber to your diet can help lower your cholesterol levels and reduce your risk of heart disease.

5. Blood sugar imbalances

Fiber slows down the absorption of sugar in the bloodstream, which can help prevent blood sugar spikes and crashes.

A diet that’s low in fiber may cause blood sugar imbalances, which can lead to insulin resistance, a condition where your body can’t use insulin effectively. Insulin resistance is a risk factor for diabetes and other metabolic disorders.

6. Insufficient energy levels

If you don’t consume enough fiber, you may feel tired and sluggish throughout the day. Fiber-rich foods provide a steady source of energy, keeping you fueled for longer periods and preventing energy crashes.

Moreover, a low-fiber diet can contribute to nutrient deficiencies, which can further affect your energy levels.

7. Irritable Bowel Syndrome (IBS)

IBS is a common digestive disorder that affects many people worldwide. If you suffer from IBS, you may experience symptoms such as abdominal pain, bloating, diarrhea, and constipation.

Increasing your fiber intake can help alleviate the symptoms of IBS by regulating your bowel movements and promoting healthy gut bacteria.

8. Hemorrhoids

Hemorrhoids are a common condition that affects many people, especially those who have a low-fiber diet. Constipation and straining during bowel movements are two leading causes of hemorrhoids, as both put pressure on the veins in your rectum.

Consuming more fiber can help prevent hemorrhoids by promoting regular bowel movements and reducing the need to strain.

9. Acne breakouts

Acne breakouts are a common skin condition that affects many people, especially teenagers and young adults. Studies have shown that consuming a diet high in fiber can help reduce acne breakouts by cleaning up the gut and removing toxins from the body.

Additionally, fiber helps regulate the hormones that contribute to acne.

10. Increased risk of certain cancers

A low-fiber diet has been linked to an increased risk of certain types of cancer, such as colon and breast cancer. Fiber helps flush out harmful toxins and reduce inflammation, both of which can contribute to cancer development.

By adding more fiber to your diet, you can lower your risk of developing these cancers.

Conclusion

As you can see, fiber plays a critical role in promoting good health and preventing various illnesses. If you’re experiencing any of the ten symptoms mentioned above, it could be a sign that you need to increase your fiber intake.

To do so, try incorporating more fiber-rich foods into your daily diet, such as fruits, vegetables, whole grains, and legumes. You can also consider taking fiber supplements if you’re unable to consume enough fiber from your diet alone.