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Not to sound alarmist, but we have a fiber crisis on our hands.
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However, the average American consumes only 14 grams a day on average.
Now, you may be wondering: what are the signs you’re not eating enough fiber?
Fiber comes in two main types: soluble and insoluble, and each bang out offers unique health benefits.
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Conversely, insoluble fiber, found inwhole grains, nuts, and vegetables, doesn’t dissolve in water.
Instead, itadds bulk to stooland helps support regular bowel movements to prevent constipation.
Insoluble fiber also provides a feeling of fullness, which can help with weight management.
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A balanced intake of soluble and insoluble fiber is essential for good digestion and overall health.
Read on to discover the telltale signs you’re not eating enough fiber.
And when you’re finished, be sure to check out these23 Easy Weight-Loss Meal Prep Recipes.
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You get drowsy after meals.
Researchsuggests fiber can prevent energy crashes by keeping blood sugar levels balanced.
Therefore, feeling tired and lethargic after meals could mean you’re not getting enough fiber.
“This prevents the blood sugar from spiking.
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You’re constipated.
Fiber adds bulk to stool and aids in smooth bowel movements.
This prevents digested food from becoming stuck and causing constipation.
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You have diarrhea or loose stools.
On the flip side, a sudden increase in fiber without sufficient hydration can lead to diarrhea.
That’s why balancing your fiber intake with water consumption is crucial to keep your digestive system on track.
it’s possible for you to’t seem to satisfy your hunger.
Several studieshave found that fiber can increase satiety and prevent overeating by adding volume to meals.
However, constant hunger could signal you should probably incorporate more fiber-rich foods into your diet.
“Fiber also expands as it absorbs water in the gut.
Both of these functions help promote a feeling of fullness for longer.
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Your LDL-cholesterol is high.
According to a2019 study, high LDL cholesterol levels are linked to low-fiber diets.
You feel sluggish.
Fiber-rich foods provide a steady release of energy, helping reduce fatigue and keep you satiated.
“Most of the fiber in our diet comes from whole grains, fruits, and vegetables.
These foods also contain antioxidants it’s possible for you to’t find in meat and dairy.
Fiber intake is great, but the antioxidants in fiber-containing foods also battle chronic inflammation in the body.
It’s also why people who suddenly start eating more fruits and vegetables report feeling better.
You’re gaining weight and don’t know why.
Researchpoints out that low fiber intake is associated with being overweight.
Eating fiber-rich foods can help you lose weight by filling you up without consuming excess calories.
This is especially true if you exercise often, as exercise can increase your hunger.
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You’re bloated.
“This is where fiber comes in.
You’re deficient in certain vitamins.
“Many fiber-containing foods are rich in key nutrients.
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You have hemorrhoids.
Fiber adds bulk to stool, which improves motility and reduces your hemorrhoid risk, according to a2021 study.
“You may have hemorrhoids if you don’t consume enough fiber,” warns Moody.
