The No. 1 sign you're not eating enough fiber, according to a dietitian
Fiber is the unsung hero in our food, quietly supporting digestion, heart health and blood sugar stability. Yet, despite its importance, a staggering 95% of Americans fall short of the recommended daily intake of 25-38 grams. Chronically low fiber intake can cause digestion, cholesterol, hunger and weight management issues.
But neglecting fiber for even a few days can affect your health and cause an uncomfortable and unfortunate side effect: constipation.
If you're not sure how much fiber you really need and whether you're getting enough, read on to learn more about this important nutrient. Your digestive system will thank you.
Fiber adds bulk to stool and helps it retain water, facilitating smooth passage through the digestive tract. Without adequate fiber, your bowels move slowly, leading to discomfort and straining.
There are two types of fiber: soluble and insoluble.
Soluble fiber dissolves in water and helps transport waste through the gut. 'Soluble fiber will swell in water, and will make the meal move more slowly through the intestines,' Whitney Linsenmeyer, Ph.D., assistant professor at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, previously told TODAY.com. In doing so 'glucose molecules will get trapped in the fiber gel and get absorbed more slowly into the bloodstream,' said Linsenmeyer. The slow absorption of glucose contributes to blood sugar control.
Insoluble fiber adds bulk to the stool and aids in the transport of food through the colon. Insoluble fiber also helps you feel full, controls appetite and plays a part in weight management.
Both types of fiber are found in whole plant foods, like fruits, vegetables, grains, beans, legumes, nuts and seeds. Diets rich in animal products and processed foods tend to be lower in fiber.
Clearly, fiber is vital for regular and healthy bowel movements, but most Americans only eat about 16 grams per day, a little over 50% of the daily value. The most pressing and common side effect of skimping on fiber is constipation.
The clinical definition of constipation is: having fewer than three bowel movements per week, stool that is difficult to pass, or hard or dry stools. But everyone has different bowel movements, and only you know what is abnormal for your body.
In addition to the No. 1 sign of constipation, a chronic low fiber diet can also have these side effects:
Frequent hunger: Fiber-rich foods promote satiety and stabilize blood sugar. If you find yourself hungry or tired soon after meals, it might be due to low fiber consumption.
Elevated cholesterol levels: Soluble fiber binds to cholesterol in the digestive system and helps clear it from the body, which lowers LDL (bad) cholesterol levels.
Difficulty losing weight: High-fiber foods keep you fuller longer and prevent overeating later in the day. The constant hunger that accompanies a low-fiber diet contributes to weight issues.
If you've increased your fiber intake but still experience chronic constipation, consult a health care professional. Chronic constipation may indicate an underlying health condition that requires medical attention.
Incorporating more fiber into your diet shouldn't be difficult. Here are some simple dietitian-approved tips for eating more fiber:
Start your day with oats, like oatmeal or muesli. Oats have a special fiber called beta-glucan, which has been shown to lower cholesterol.
Snack on a high-fiber fruit, like a pear. One pear has 20% of your daily fiber needs.
Replace refined grains with healthy whole-grains like quinoa, bulgur, or whole-wheat pasta or bread.
Add beans and legumes to your diet. Beans, lentils and chickpeas can be easily tossed into salads, soups and main dishes, like tacos, burgers and casseroles.
Prioritizing fiber in your diet is a simple yet effective way to support overall health and keep your digestive tract running smoothly. By recognizing the signs of a fiber deficiency and making conscious dietary choices, you may prevent short and long-term health issues.This article was originally published on TODAY.com
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