If you have ever had a regular meal and you have ever felt swollen, lazy, or constantly hungry, you may experience some symptoms of low fiber.
And you are not alone. More than 90% of Americans may not get the recommended fiber. For women, it is 25 grams of fiber per day, and for men it is 38 grams (1).
In fact, according to a survey conducted by Myfitnesspal, 88% of the members surveyed said they don’t know how much fiber, protein, carbohydrates, sugar or salt they consume every day. Only 52% of respondents paid attention to the amount of fiber they consumed every day.
Ready to focus on fiber and get benefits? We’re here to help you discover signs of low fiber intake and how to fix it.
The risk of not having enough fiber
Knowing what problems can occur when you don’t eat enough fiber can help you make it a priority. A low-fiber diet will not only mess up your digestion, but it can also lead to more serious health problemsincluding (3):
- Increased risk of heart disease
- Blood sugar fluctuations
- Difficult to maintain a healthy weight
- Increased risk of colon cancer
Symptoms of a low-fiber lifestyle
Sometimes your symptoms are subtle, such as the blur of fatigue, sometimes they are more noticeable, such as constipation, and you just don’t connect them to your diet.
Here are some of the most convincing signs that your fiber intake may be used:
constipate
The fiber adds a lot of the stool and helps everything move smoothly through the intestines. Without enough fiber, the stool can become hard, dry and harder to pass, resulting in uncomfortable and infrequent bowel movements.
When constipation is a lifestyle, it can cause abdominal discomfort and stomach discomfort due to a low-fiber dieteven hemorrhoids caused by tension when using the bathroom.
Fiber, especially soluble fiber in foods such as oats and beans, can alleviate this problem. It helps pull water into the intestines and soften the stool. The insoluble fiber of whole grains and certain vegetables can also help. It works like a broom sweeping through the system to keep everything moving (4).
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It feels difficult to lose weight
If you are eating in a calorie deficit but are still struggling to lose weight, fiber may be a missing ingredient in your diet. High-fiber foods take longer to digest, which helps prevent premature hunger after eating. (1).
The fiber also helps keep blood sugar on a uniform keel. This means you have less desire for quick fixes like sugary snacks (6). Studies have shown that people who eat more fiber will naturally consume up to 10% of the calories throughout the day (7).
So if weight loss is your goal, swapping delicate carbs for fiber-rich whole grains, beans and vegetables may make a big difference in your satisfaction.
About the Expert
Caroline Thomasonis a dietitian and diabetes educator who combines her love of nutrition with the ability to make health easy to understand. For 12 years in the industry, her work has appeared in more than 40 publications. She is also a speaker, broadcast spokesperson and recipe developer.
Joanna Gregg Is MyFitnessPal’s food data curator. She received her master’s degree from the University of Nebraska. Her focus is to help people find the right food, exercise and live a healthy life for optimal health.
MS, RD Katherine Basbaumis the food data curator of MyFitnessPal. She received her Master of Nutrition Communications from the Friedman School of Nutritional Science and Policy at Tufts University and completed her dietary internship at UVA Health, where she also worked as a nutrition consultant for heart patients.
Lack of energy
Do you know those blood sugar crashes that take you to the vending machine at 3pm? Well, they will also affect your energy levels throughout the day.
Without enough fiber to slow down digestion, carbohydrates may break down into sugar more quickly, resulting in the urge to take a sudden nap (6).
If you often feel mean after a meal or struggle with brain fog, try to enhance your fiber intake.
Swap refined carbs for whole grains, add vegetables to meals, or snack on some nuts and a piece of fruit to provide the energy your body needs to keep it stable.
Irregular bowel movements
Constipation is not the only digestive symptom of a low-fiber diet. You may also find that you have unpredictable or irregular bathroom habits.
Because fiber helps regulate your digestion, a low-fiber diet can make your digestive system feel swollen, uncomfortable, or just unpredictable (8). No matter which side of your gut tends to be on, fibers may help you regulate it.
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Irritable bowel syndrome (IBS) outbreak
Irritable bowel syndrome or IBS is a common condition that can cause you to experience diarrhea, constipation, or a combination of both. In the United States, 20 people live with IBS (9).
If you are one of them, Fiber can play a key role in managing IBS symptoms. Too little fiber in the diet can worsen constipation and increase symptoms of bloating, gas or cramps (9).
On the other hand, focusing on eating enough fiber can improve constipation, slow down diarrhea, or usually regulate the intestine based on irregular symptoms ( 4 , 8 ).
Specifically, soluble fibers are softer in the intestine than insoluble fibers (9). Highly soluble fiber vegetables (such as sweet potatoes and carrots) may be foods that are slightly increased from fiber intake (10).
Remember that increasing fiber intake too quickly or increasing insoluble fiber (such as raw green vegetables) may worsen IBS symptoms (11). If you know you have IBS, discuss the best fiber strategies with your healthcare provider.
Fiber & IBS: What to eat and avoid
| Foods include (usually well tolerated) | Foods to avoid (can cause symptoms) |
| Oats (rolled or cut steel) | Wheat bran cereal |
| Chia seeds (in water or smoothie) | Whole nuts and seeds |
| Trojan peel (metamucil, fiber supplement) | Corn (limited to 1/2 COB or 1/2 cup) |
| Ripe bananas | Cabbage (limited to 3/4 cup) |
| Peeled and cooked carrots | Brussels sprouts |
| Peeled zucchini (cooked) | Onions and garlic |
| Potatoes have no skin | Apples and skins |
| White rice | Whole wheat bread and pasta |
| Canned flat lentils (limited from 1/4 to 1/2 cup) | Beans (especially cooked undercooked) |
| Sourdough bread or spelled bread (low FODMAP option) | Canned or lentils-free |
How to get enough fiber
If you are working on achieving your daily fiber goals, you may be considering supplemental fiber. These sometimes have a place, but overall, it’s a better idea Get Fiber from Whole Foods According to MyFitnessPal dietitian Katherine Basbaum. “Besides fiber, Whole Foods provides you with many other healthy nutrients, vitamins and minerals,” she said.
Here are some dietitian-approved ways to increase fiber intake:
Eat more plant foods
One of the easiest strategies to increase fiber intake is to prioritize plants!
You don’t have to eat a plant-based diet or vegan or vegan to get the benefits of planting from your diet.
All of these foods are fiber all-stars:
- Whole grain
- fruit
- vegetable
- beans
- nut
- seed
hint: Don’t ignore the seeds when it comes to fiber! Another MyFitnessPal dietitian, Joanna Gregg, especially flax seeds.
Start a new day with fiber
Breakfast can set the tone for your day. Start with a high-fiber meal Can help you get vibrant throughout the morning. If you usually eat a low-fiber breakfast, adding something can greatly enhance your fiber intake.
Try adding any of these to reinforce fiber in your morning meal:
- Whole wheat toast
- Berry Smoothie
- chia seeds
- avocado
- apple
- banana
- oatmeal
Snack smart
Rather than reaching for fries or cookies, instead of having to give you plenty of fiber, choose nuts, seeds, raw vegetables or hummus, instead as a snack. As a nutritionist, I tell people Shoot at least 3 to 5 grams of fiber per snack! This looks like a piece of whole wheat toast, peanut butter and banana sliced on top, or maybe Greek yogurt with berries and chia seeds.
Begin small
Reinforced fiber intake does not necessarily mean a complete overhaul of the diet. Simple small exchanges can add up to a large amount.
Here are some ideas:
- Choose whole wheat bread in the store instead of white
- Add some beans to the soup or salad
- Snacks on hummus or bean dipping sauce
Adding up these small options leads to a substantial increase in fiber intake.
How to know you are eating enough fiber
Not sure if you’ve reached your fiber target? You are not alone – most people don’t track their fiber intake, which means they may not realize their intake is short.
Your body has a way to let you know! If you are dealing with any of the symptoms outlined above, such as stagnant digestion, getting hungry shortly after a meal, or experiencing those horrible energy crashes, your diet may be lacking this essential nutrient. The good news is that it is easy to retain the label of fiber intake.
MyFitnessPal makes it simple by tracking your daily and weekly fiber opticsso you can spot patterns and make small adjustments when you need them. Once you start paying attention, you will soon see where you can upgrade your fiber game.
Download the app and start tracking your fiber right away!
Post 5 signs that you don’t eat enough fiber, first appeared on the MyFitnessPal blog.
