What Happens to Your Body When You Don’t Get Enough Fiber

Fiber is a crucial component of a healthy diet, yet many people fall short of the recommended daily fiber intake. Whether due to busy lifestyles, reliance on processed foods, or a lack of awareness, not eating enough fiber can lead to a range of health issues that impact digestion, energy levels, and overall well-being. Incorporating a fibre-rich diet or considering dietary fiber supplements can make a significant difference in maintaining optimal health.

In this blog, we explore the consequences of insufficient fiber, the benefits of eating more fiber, and practical ways to increase your daily intake.

What is Dietary Fiber?

Fiber is a type of carbohydrate found in plant-based foods that the body cannot digest(1). It comes in two forms:

1. Soluble Fiber:
   

    Dissolves in water to form a gel-like substance, which helps regulate blood sugar and cholesterol levels(2).
   
   

2. Insoluble Fiber:
   

   Adds bulk to stool, promoting regular bowel movements and preventing constipation(2).

Both types are essential for overall health, and a lack of fiber in the diet can have noticeable effects on your body(10).

What Happens When You Don’t Get Enough Fiber?

Here are a few reasons why dietary fiber should be a part of your daily diet. A lack of appropriate intake can result in the following consequences. (11)

1. Digestive Issues

A diet lacking in fiber often leads to constipation and irregular bowel movements. Without enough fiber, stool becomes hard and difficult to pass, leading to discomfort and bloating. Over time, this can contribute to more severe issues like hemorrhoids or diverticulosis.

2. Weight Gain

Fiber helps you feel full for longer by slowing the digestion process. Not eating enough fiber can result in overeating and an increased likelihood of weight gain, as the absence of fiber leads to quicker hunger pangs and less satisfaction after meals.

3. Blood Sugar Spikes

Fiber plays a significant role in stabilizing blood glucose levels. Without sufficient fiber, blood sugar spikes become more frequent, increasing the risk of insulin resistance and type 2 diabetes.

4. Increased Cholesterol Levels

Soluble fiber binds to cholesterol in the digestive system, preventing its absorption into the bloodstream. Without enough fiber, cholesterol levels can rise, contributing to heart disease over time.

5. Poor Gut Health

A fibre-rich diet feeds beneficial gut bacteria, which produce short-chain fatty acids that support a healthy gut lining and reduce inflammation. Low fiber intake disrupts this balance, leading to poor gut health and a weakened immune system.

How Much Fiber Do You Need?

The recommended daily fiber intake varies by physical activity level and gender. As per ICMR 2020, here are the daily fiber requirements (3):

• Men: 30–50 grams per day.

• Women: 25–40 grams per day.

Unfortunately, most people consume only about half of this recommended amount, highlighting the need to prioritize eating more fiber.

Sources of Dietary Fiber

Incorporating a variety of healthy high-fiber foods is the easiest way to boost your intake. Below are some excellent sources of dietary fiber(4):

1. Fruits:
   

   Apples, pears, oranges, berries, and bananas.
   
   

2. Vegetables:
   

   Broccoli, carrots, spinach, and Brussels sprouts.
   
   

3. Legumes:
   

   Lentils, chickpeas, black beans, and kidney beans.
   
   

4. Whole Grains:
   

   Oats, quinoa, barley, and whole wheat bread or pasta.
   
   

5. Nuts and Seeds:
   

   Almonds, chia seeds, flaxseeds, and sunflower seeds.

These foods not only provide fiber but also offer essential vitamins, minerals, and antioxidants.

The Benefits of Eating More Fiber

1. Better Digestive Health

A fibre-rich diet promotes regular bowel movements, reduces the risk of constipation, and helps prevent digestive disorders like diverticulitis(5).

2. Weight Management

High-fiber diets increase satiety, making it easier to control portion sizes and reduce overall calorie intake(6).

3. Heart Health

Fiber lowers cholesterol levels and regulates blood pressure, reducing the risk of cardiovascular diseases(7).

4. Improved Blood Sugar Control

By slowing carbohydrate digestion, fiber helps maintain steady blood sugar levels and lowers the risk of diabetes(8).

5. Enhanced Gut Health

Fiber feeds beneficial gut bacteria, promoting a healthy microbiome and strengthening the immune system(9).

Dietary Fiber Supplements: Are They Necessary?

For individuals who struggle to consume enough fiber through food alone, dietary fiber supplements can help fill the gap. These supplements come in various forms, including powders and capsules. (12)

When to Consider Fiber Supplements:

• If you are unable to meet your daily fiber intake through diet.

• If you experience chronic constipation or irregular bowel movements.

• If you have dietary restrictions that limit your access to sources of dietary fiber.

While supplements can be effective, they should not replace a balanced diet rich in whole foods. Always consult a nutritionist or healthcare expert before starting any supplement regimen.

Tips to Increase Fiber in Your Diet

Boosting your fiber intake is not difficult. Here are practical ways to increase fiber in your diet:

1. Start Your Day with Whole Grains
   

   Choose oatmeal, whole-grain bread, or high-fiber cereals for breakfast.
   
   

2. Add Fruits and Vegetables to Every Meal
   

   Incorporate fiber-rich options like spinach, broccoli, or berries into your meals.
   
   

3. Snack Smart
   

   Swap chips and cookies for healthy high-fiber foods like nuts, seeds, or fruit.
   
   

4. Replace Refined Grains with Whole Grains
   

   Prefer whole-grain breads, pasta, and rice.
   
   

5. Experiment with Legumes
   

   Add lentils, chickpeas, or black beans to soups, salads, or side dishes.
   
   

6. Stay Hydrated
   

   Drinking plenty of water is essential when increasing your fiber intake, as it helps fiber move through your digestive system effectively.

Common Myths About Fiber

1. "Fiber is only for digestion."

While fiber is vital for digestion, its benefits extend to weight management, heart health, and blood sugar control.

2. "Supplements are just as good as food."

While dietary fiber supplements can help, whole foods offer additional nutrients that supplements lack.

3. "All fiber is the same."

Both soluble and insoluble fibers play distinct roles, and a balanced diet should include both types. (13)

Not eating enough fiber can have widespread effects on your health, from digestive discomfort to increased risks of chronic conditions like heart disease and diabetes. A fibre-rich diet that includes healthy high-fiber foods such as fruits, vegetables, legumes, and whole grains is essential for maintaining overall well-being.

For those who struggle to meet their daily fiber intake, dietary fiber supplements can be a helpful addition, but they should complement, not replace, whole foods. By gradually increasing fiber in your diet and staying hydrated, you can enjoy the many benefits of a high-fiber lifestyle, including better digestion, improved gut health, and long-term vitality.

Start incorporating more sources of dietary fiber today and take a proactive step toward a healthier future!

References

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2. Dhingra, D., Michael, M., Rajput, H., & Patil, R. T. (2011). Dietary fibre in foods: a review. Journal of Food Science and Technology, 49(3), 255–266. https://doi.org/10.1007/s13197-011-0365-5
   
   
3. https://fssai.gov.in/upload/advisories/2022/03/62414c50d2342Direction_RDA_03_02_2022.pdf
   
   
4. Khorasaniha, R., Olof, H., Voisin, A., Armstrong, K., Wine, E., Vasanthan, T., & Armstrong, H. (2023b). Diversity of fibers in common foods: Key to advancing dietary research. Food Hydrocolloids, 139, 108495. https://doi.org/10.1016/j.foodhyd.2023.108495
   
   
5. Aune, D., Sen, A., Norat, T., & Riboli, E. (2019). Dietary fibre intake and the risk of diverticular disease: a systematic review and meta-analysis of prospective studies. European Journal of Nutrition, 59(2), 421–432. https://doi.org/10.1007/s00394-019-01967-w
   
   
6. Howarth, N. C., Saltzman, E., & Roberts, S. B. (2009). Dietary fiber and weight regulation. Nutrition Reviews, 59(5), 129–139. https://doi.org/10.1111/j.1753-4887.2001.tb07001.x
   
   
7. Threapleton, D. E., Greenwood, D. C., Evans, C. E. L., Cleghorn, C. L., Nykjaer, C., Woodhead, C., Cade, J. E., Gale, C. P., & Burley, V. J. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ, 347(dec19 2), f6879. https://doi.org/10.1136/bmj.f6879
   
   
8. McRae, M. P. (2018). Dietary fiber intake and Type 2 Diabetes mellitus: An umbrella review of meta-analyses. Journal of Chiropractic Medicine, 17(1), 44–53. https://doi.org/10.1016/j.jcm.2017.11.002
   
   
9. Fu, J., Zheng, Y., Gao, Y., & Xu, W. (2022). Dietary fiber intake and gut microbiota in human health. Microorganisms, 10(12), 2507. https://doi.org/10.3390/microorganisms10122507
   
   
10. Ioniță-Mîndrican CB, Ziani K, Mititelu M, Oprea E, Neacșu SM, Moroșan E, Dumitrescu DE, Roșca AC, Drăgănescu D, Negrei C. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients. 2022 Jun 26;14(13):2641. doi: 10.3390/nu14132641. PMID: 35807822; PMCID: PMC9268622.
    
    
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13. Lesser LI, Mazza MC, Lucan SC. Nutrition myths and healthy dietary advice in clinical practice. American family physician. 2015 May 1;91(9):634-8.