What Happens If You Do Not Take Your Minimum Recommended Dose of Fiber Every Day

Fiber is a type of indigestible carbohydrate that the body needs in order to function. When you do not consume enough fiber, your body gives you certain signals that you should pay attention to.

Fiber requirements vary from person to person. It usually depends on age and gender. It is not a problem to include more fiber in your diet. They are found in fruits, vegetables, whole grains and legumes. However, many people ignore the importance of fiber for health. See for yourself if you recognize signs of not eating enough fiber.

Signs of not eating enough fiber: Constipation

Constipation is the classic sign that you are not eating enough fiber. You suffer from constipation if you have less than three bowel movements a week or you have a hard, dry stool and it is difficult to eliminate.

Add more fiber to your diet and you'll get rid of constipation. In addition, fiber is good for colon health.

How to get rid of constipation quickly and easily?

It is recommended to consume at least 2.5-3 liters of fluids daily, mostly alkaline, non-carbonated water. A life-saving solution is to start each day with two glasses of warm water in which to squeeze the juice from a lemon.

Signs of not eating enough fiber: You gain weight easily

If you do not eat enough fiber, you can gain weight. Fiber makes you feel full faster without adding too many calories. They help you eat less.

Moreover, high-fiber foods should be chewed more, which causes you to eat less food at a meal. They have a high water content and fewer calories.

Signs of not eating enough fiber: High cholesterol

If you have high cholesterol, one of the reasons may be insufficient fiber intake. They increase the level of "good" cholesterol (HDL) and speed up the elimination of excess cholesterol from the body.

High fiber foods are good for heart health. Reduce blood pressure and inflammation.

Signs of not eating enough fiber: High blood sugar

If you are diabetic and have difficulty controlling your blood sugar, you should eat more fiber. You will see spectacular results.

Signs that you are not eating enough fiber: You are falling asleep after a meal

If you eat a lot, you may fall asleep after eating. If you can't take a nap, it means you haven't had enough fiber.

These are essential for maintaining blood glucose balance. If they are not enough, it may increase more than normal. Hence the feeling of tiredness and the need to sleep.

Signs that you are not consuming enough fiber: You feel bloated

If you do not eat enough fiber or combine the wrong foods, there is a higher risk of bloating. Fiber regulates the digestive system and ensures that the food bowl passes through the stomach without too many "adventures".

Signs that you are not eating enough fiber: You are hungry shortly after eating

High fiber foods make you feel fuller longer. In particular, foods rich in soluble fiber give the feeling of a full stomach.

What if you don't eat enough fiber?

Fiber is an essential part of any diet and is important in maintaining vitality and high energy levels. Although fiber can be added to any diet through vitamin supplements, it is best to get it from healthy foods such as fruits, vegetables, and whole grains.

Low fiber intake can cause dysfunction in the digestive tract, leading to drowsiness, reduced energy, cramps, and bad breath. Fiber helps regulate blood sugar, so low consumption increases the risk of developing diabetes. At the same time, a low-fiber diet can lead to cardiovascular disease, obesity, and even cancer.