If you ever bloated, sluggish or constantly hungry despite regular meals, you may have experienced some of the symptoms of low fiber.
And you are not alone. More than 90% of the Americans may not receive the recommended amount of fiber. That is 25 grams of fibers a day for women and 38 grams for men (for men (1).
Indeed according to a survey carried out by Myfitnespal88% of the members surveyed state that they have no idea how much fiber, protein, carbohydrates, sugar or salt consume them every day. Only 52% of the people surveyed make sure how much fiber they consume every day.
Ready to concentrate on fiber and use the advantages? We are here to help you recognize the signs of low fiber intake – and how you can fix it.
Risks not to get enough fiber
If you know what can go wrong if you don’t eat enough fiber, you can help you make it a priority. A fiber diet not only plays your digestion, but can lead to more serious health problems over timeincluding (3):
- Increased risk of heart disease
- Blood sugar fluctuations
- Difficulties in maintaining a healthy weight
- Increased risk of colon cancer
Symptoms of a low lifestyle
Sometimes their symptoms are subtle, like a vague feeling of tiredness and sometimes they are more obvious, such as constipation, and they simply have not connected them to their diet.
Here are some of the most meaningful signs that their fiber intake could use a boost:
constipation
Fiber gives its chair a large part and helps to move smoothly through your intestine. Without enough fiber, the chair can pass hard, dry and more difficult, which leads to unpleasant and rare intestinal movements.
And if constipation is a attitude to life thanks to a fiber diet, this can inflate, cause stomach problemsAnd even hemorrhoids due to efforts during the use of the bathroom.
Fiber, especially soluble fiber in foods such as oats and beans, can solve this problem. It helps to pull water into the intestine and stool too soft. Even insoluble fiber from wholemeal products and certain vegetables help. It looks like a broom that sweeps through your system to keep things in motion (4).
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Weight loss feels difficult
If you are in a meal Deficiency calorie However, fiber is still about losing weight and could be the lack of ingredient in your diet. The digestion of highly fiber food takes longer, which contributes to preventing hunger after eating too early. ((1).
Fiber also helps keep your blood sugar on an even keel. This means that you have less desire for quick corrections such as sugar -containing snacks (6). Studies show that people who eat more fiber consume fewer calories during the day with up to 10%7).
So when weight loss is your goal, exchange refined carbohydrates for fiber -rich exchange Whole grain productsLegumes and vegetables could make a big difference on how satisfied they feel.
About the experts
Caroline Thomason, approx.is a dietician and a diabetes educator who combines her love for nutrition, with the strength, easy to understand health. At the age of 12 in the industry, her work appeared in more than 40 publications. She is also a speaker, Broadcast spokeswoman and recipe developer.
Joanna Gregg, MS, RD, is a food curator at Myfitnespal. She acquired her master’s degree at the University of Nebraska. Her focus helps people find the right balance between food, fitness and healthy living in order to achieve their optimal health.
Katherine Basbaum, MS, RDis food data curator at myfitnespal. She received her master in nutritional communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutritionist for cardiology patients.
Lack of energy
Do you know these blood sugar accidents that you send to the automatic sales machine at 3 p.m. Well, they also influence their energy level during the day.
Without enough fiber to digest slowly, carbohydrates can be broken down to sugar faster, which is followed to an energy boost, followed by the sudden urge to nap (nap (6).
If you often feel BLA or struggle with the brain fog after meals, try to increase your fiber intake.
To exchange Refined carbohydrates In the case of whole grains, add a portion of vegetables to your meals or snacks to a few nuts and a piece of fruit to offer the constant energy supply release that your body needs to keep them stable.
Irregular intestinal movements
Constipation is not the only digestive symptom for a low fiber diet. You can also find that you have unpredictable or irregular bathroom habits.
Since fibers helps regulate its digestion, a diet with a low fiber can bloated your digestive system, feel uncomfortable or just unpredictable (unpredictable (8). Regardless of which side of the spectrum your intestine tends on, the fiber will probably help you regulate it.
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Irritable bowel syndrome (IBS) torch UPS
Irritable bowel syndrome or IBS is a common illness in which you can experience diarrhea, constipation or a combination of the two. One of 20 people in the USA lives with IBS (with IBS (9).
If you are one of them Fiber can play a key role in the treatment of your IBS symptoms. Too little fiber in your diet can worsen constipation and increase the symptoms of flatulence, gas or cramps (cramps9).
On the other hand, it may be that the concentration focuses on sufficient fiber, slow constipation, slow down the diarrhea or generally contribute to regulating your intestine depending on irregular symptoms (depending on your irregular symptoms (4Present 8).
In particular, soluble fiber on the intestine is gentler than insoluble fiber (9). High -soluble fiber vegetables such as sweet potatoes and carrots can be foods that you can use to start a gentle increase in your fiber intake (10).
Remember that the too quick increase in the fiber intake or the increase in your insoluble fiber through food such as raw green vegetables can worsen the IBS symptoms for some11). Talk to your health service provider about the best fiber strategy for you if you know that you have IBS.
Fiber & IBS: What to eat and avoid
| Include groceries (generally well tolerated) | Avoiding food (can trigger symptoms) |
| Oats (rolled or steel -cut) | Wheat brane muesli |
| Chia seeds (in water or smoothies) | Whole nuts and seeds |
| Psyllium shell (Metamucil, fiber preparations) | Corn (border to 1/2 COB or 1/2 cup) |
| Mature bananas | Kohl (border to 3/4 cups) |
| Pounded and boiled carrots | Brussels sprouts |
| Peeled zucchini (cooked) | Onions and garlic |
| Potatoes without skin | Apples and pears with skin |
| White rice | Whole grain bread and pasta |
| Delayed lenses (border to 1/4 to 1/2 cup) | Beans (especially not cooked) |
| Sourdough or written bread (low fodmap options) | Lentils in cans or unhindered |
How to get enough fiber
If you have difficulty reaching your daily fiber optic destination, you should consider a fiber preparations. These can sometimes have a place, but in general it is a better idea Get your fiber from Whole Foods According to Katherine Basbaum, a Myfitnespal diet. “In addition to the fiber, Whole Foods offer you a number of other healthy nutrients, vitamins and minerals,” she says.
Here you will find some options approved with dieticians to increase your fiber intake:
Eat more vegetable food
One of the simplest strategies to increase your fiber intake is the prioritization of plants!
You don’t have to eat vegetable diet or become vegan or vegetarian to use the advantages of plants in your diet.
All of these Whole Foods are fiber-all-stars:
- Whole grain products
- fruit
- Vegetables
- Bean
- Nuts
- Seed
For the tip: When it comes to fiber, they don’t overlook seeds! Joanna Gregg, another Myfitnespal diet, likes linseed in particular.
Start your day with fiber
Breakfast can indicate the sound for your day. Starting with a fiber -rich meal Can keep it fully and energeted all morning. If you usually eat a fiber -poor breakfast, adding something can make a long way to increase your fiber intake.
Try to add one of them to increase the fiber in your morning meals:
- Whole grain toast
- Berry Smoothie
- Chia -seeds
- avocado
- Apple
- banana
- oatmeal
Snack intelligent
Instead of grasping for chips or crackers that rarely give you a lot of fiber, choose nuts, seeds, raw vegetables or hummus instead for a snack. As a nutritionist, I tell people about it Shoot at least 3 to 5 grams of fiber per snack! This could be cut like a piece of whole grain toast, peanut butter and banana or Greek yogurt with berries and chia seeds.
Fang small
The increase in your fiber intake does not have to completely revise your diet. Simple, small swaps can lead to large results.
Here are a few ideas:
- In the shop, choose whole grain bread instead of white
- Add your soup or salad a few beans
- Snack on the hummus or bean -dip
These small options add up to a great increase in their fiber intake.
How you know that they eat enough fiber
Aren’t you sure if you reach your fiber optic goals? You are not alone – most people do not pursue their fiber intake, which means that they may not recognize that they are neglected.
Your body has opportunities to let you know! If you deal with one of the symptoms described above such as the sluggish digestion, hunger shortly after meals or the experience of these feared energy accidents, you may lack this essential nutrient. The good news is that it is easy to keep an eye on your fiber intake.
Myfitnespal Make it easy by tracking your daily and weekly glass fiber sumsSo you can recognize patterns and make small adjustments if necessary. As soon as you are attentive, you can quickly see where you can improve your fiber optic game.
Download the app And still follow your fiber today!
The contribution 5 characters that you don’t eat enough fiber appeared first Myfitnespal Blog.
