5 Signs You Need More Fiber

Posted on February 19, 2016

Fiber is an essential part of a healthy diet. It aids in digestion, helps keep you at a healthy weight, and makes you feel your best. According to WebMD, women should aim for 25 grams of fiber daily, while men should aim for 38 grams. Most people don’t know if they are eating the recommended daily amount of fiber or what kinds of food they need to eat to meet it. Below are some signs that it may be time to replace your chips and soda with higher fiber snacks and meals to start getting the benefits that fiber can offer.

  1. Constipation – Fiber plays a primary role in digestion, pushing food through the digestive tract so that too much water isn’t absorbed. When you aren’t getting enough, digestion slows and constipation occurs. Even when constipation is caused by something else, eating more fiber will usually help alleviate the problem.
  2. Extra Weight – Many junk foods are also low in fiber and can lead to unwanted weight gain. Fiber-dense foods take longer to chew, and fill you up quickly, so that you feel more satisfied and end up eating less overall.
  3. Declining Health – Eating enough fiber helps control blood sugar, and decreases the risk of stroke and heart attack, diverticulitis (an intestinal inflammation), and hemorrhoids.
  4. Fatigue – Soluble fiber that is found in whole grains, and in some fruits and vegetables, slows the absorption of sugars and fats that can otherwise cause sugar spikes. Eating a stack of pancakes for breakfast can cause high energy for a short period afterwards, followed by fatigue a little later. Eat at least one fiber-rich food at every meal and keep your energy level stable throughout the day.
  5. You Don’t Read Food Labels – You get dietary fiber by eating fruits and vegetables, nuts and seeds, popcorn, high fiber cereals, legumes, and whole grains. Anyone who eats out of convenience, without considering what ingredients or nutrients are included or absent, is at risk of not getting enough fiber in their diet. Processed foods, and those with high levels of sugar and fat, are usually lacking in fiber and other essential nutrients needed for good health. If you find you are always on the go, and you eat whatever is readily available, keep an assortment of high fiber fruit and nut bars and other healthy snacks on hand as a better alternative to chips and sweets.


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  1. http://www.webmd.com/diet/guide/fiber-how-much-do-you-need