Most people know that fiber is an important part of a healthy diet. It can help regulate digestion, lower cholesterol, and even reduce the risk of cancer. Yet despite this knowledge, many people are still not getting enough fiber in their diet.

Here are 30 signs that you might not be getting enough fiber:.

1. Irregular Bowel Movements

When you’re not eating enough fiber, your bowel movements may become irregular. You may have trouble going to the bathroom, or experience constipation.

2. Diarrhea

On the other hand, not getting enough fiber can also lead to diarrhea. When there isn’t enough bulk in your stool, it can easily pass through your digestive system too quickly.

3. Bloating

If you’re not getting enough fiber, you might experience bloating and discomfort in your stomach. This is because fiber can help regulate digestion and prevent gas from building up in your intestines.

4. Lack of Energy

Fiber helps slow down the absorption of sugar into your bloodstream, providing a steady source of energy throughout the day. If you’re not getting enough fiber, you may experience energy crashes and fatigue.

5. Mood Swings

Fiber can also help regulate your mood by stabilizing blood sugar levels. Not getting enough fiber can lead to mood swings and irritability.

6. Weight Gain

Fiber can help you feel full and satisfied after meals, which can prevent overeating and weight gain. If you’re not getting enough fiber, you may be more likely to snack on unhealthy foods throughout the day.

7. High Cholesterol

Fiber can help lower cholesterol levels by binding to bile acids in the intestines and preventing them from being absorbed. Not getting enough fiber can lead to high cholesterol and an increased risk of heart disease.

8. High Blood Pressure

Fiber can also help lower blood pressure by reducing inflammation and improving blood vessel function. Not getting enough fiber can lead to high blood pressure and an increased risk of stroke and heart disease.

9. Poor Gut Health

Fiber is important for maintaining a healthy gut microbiome, or the collection of bacteria in your intestines. Not getting enough fiber can lead to an imbalanced gut microbiome and digestive issues.

10. Increased Risk of Cancer

Fiber has been shown to reduce the risk of several types of cancer, including colorectal cancer. Not getting enough fiber can increase your risk of cancer and other chronic diseases.

11. Acne

Studies have shown that diets high in fiber can help reduce the severity of acne. Not getting enough fiber may lead to increased inflammation and skin issues.

12. Slow Wound Healing

Fiber is important for maintaining healthy skin and tissues. Not getting enough fiber can slow down the healing process for wounds and injuries.

13. Muscle Weakness

Fiber is important for maintaining muscle strength and preventing muscle wasting. Not getting enough fiber can lead to muscle weakness and decreased mobility.

14. Joint Pain

Fiber is important for reducing inflammation in the body, which can help alleviate joint pain and stiffness. Not getting enough fiber can lead to increased inflammation and joint issues.

15. Poor Sleep

Fiber can help regulate sleep by affecting levels of serotonin and melatonin in the brain. Not getting enough fiber can lead to poor sleep quality and insomnia.

16. Weak Immune System

Fiber is important for maintaining a healthy immune system by supporting the growth of beneficial gut bacteria. Not getting enough fiber can lead to a weakened immune system and increased susceptibility to illness.

17. Increased Appetite

If you’re not getting enough fiber, you may find that you’re hungry more often and have trouble feeling full after meals. This can lead to overeating and weight gain.

18. Cravings

Fiber can help regulate blood sugar levels and reduce cravings for unhealthy foods. Not getting enough fiber can lead to increased cravings for sugar and carbohydrates.

19. Bad Breath

Fiber is important for maintaining a healthy mouth and preventing bad breath. Not getting enough fiber can lead to increased bacteria in the mouth and halitosis.

20. Dry Skin

Fiber is important for maintaining healthy skin and preventing dryness. Not getting enough fiber can lead to dry, rough skin and other skin issues.

21. Hair Loss

Fiber is important for maintaining healthy hair and preventing hair loss. Not getting enough fiber can lead to thinning hair and other hair issues.

22. Brittle Nails

Fiber is important for maintaining healthy nails and preventing brittleness. Not getting enough fiber can lead to weak, brittle nails.

23. Headaches

Fiber can help regulate blood sugar levels and prevent headaches caused by low blood sugar. Not getting enough fiber can lead to increased headaches and migraines.

24. Anxiety

Fiber can help regulate mood and prevent anxiety. Not getting enough fiber can lead to increased levels of stress and anxiety.

25. Depression

Fiber can help regulate serotonin levels in the brain and prevent depression. Not getting enough fiber can lead to increased levels of depression and poor mental health.

26. Brain Fog

Fiber is important for maintaining cognitive function and preventing brain fog. Not getting enough fiber can lead to decreased mental clarity and focus.

27. Low Libido

Fiber can help regulate hormone levels and improve sexual function. Not getting enough fiber can lead to decreased libido and sexual dysfunction.

28. Slow Metabolism

Fiber is important for maintaining a healthy metabolism and preventing weight gain. Not getting enough fiber can lead to a slow metabolism and difficulty losing weight.

29. Blood Sugar Imbalances

Fiber can help regulate blood sugar levels and prevent insulin resistance. Not getting enough fiber can lead to blood sugar imbalances and an increased risk of diabetes.

30. Nutrient Deficiencies

Fiber is important for absorbing and utilizing nutrients from food. Not getting enough fiber can lead to nutrient deficiencies and a weakened immune system.