Signs of Insufficient Fibre Intake: Are You Getting Enough?

[{"selector":"#anim-67e85c72-7c18-42a7-b8b2-8cfd00faedc8","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6062412f-0463-4e66-a44c-b0bb15734d55","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5067d8d9-565a-4ee2-96b5-0933d1d49165","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-43c0f15a-2be7-4d70-aa49-e3c7ac17f4fa","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4080807a-d9fc-464f-9038-e695409ec825 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.820737881140466%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Photo by Freepik Written by Navneet Kaur, M.Sc. Nutrition & Dietetics Diet

Introduction

[{"selector":"#anim-c98113c4-3a38-4a30-bfcb-e37d1fafe4d0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6f6792da-6b35-4267-b954-767d310727cc","keyframes":{"transform":["translate3d(-115.14196%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2b4ba1d5-91fe-4c66-b47b-a50da2ae74d5 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(12.502816779680087%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-e22b94dc-7847-4edf-8bd3-14006132bd7b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-884813fc-d94b-41a0-b389-47743b1d41c3","keyframes":{"transform":["translate3d(-115.14196%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ccc157b6-575f-49b8-b212-aa82c0b12007","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ca7ba99f-4b41-4feb-8c75-87d69becb19e","keyframes":{"transform":["translate3d(-123.50001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Adequate fibre intake is essential for maintaining a healthy digestive system and overall well-being. Recognizing signs of inadequate fibre consumption can help identify the need for incorporating more fiber-rich foods into your diet. Photo by Unsplash

1. Irregular Bowel Movements

[{"selector":"#anim-88b964cf-059c-4544-9a66-02dd142b1236","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-52853f4a-a073-4daa-a939-bc54faf46985","keyframes":{"transform":["translate3d(114.10658%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f3815b75-90fb-4e43-88e7-4ba4a962f7e8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-392dd958-e94b-41c8-a3ef-3be571f8c5c1","keyframes":{"transform":["translate3d(114.87342%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4c13e5ad-ccf6-4c49-8d32-492c88776636","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f299fefb-8fec-4015-abe5-6f8474b7e76d","keyframes":{"transform":["translate3d(182.49999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1e6f3660-1b6c-409a-aadc-420672d0b5aa [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.25110347657969%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Insufficient fibre intake can lead to irregular bowel movements, including constipation or infrequent stools. Hard, dry, or difficult-to-pass stools may indicate a lack of dietary fibre. Photo by Freepik

2. Lack of Satiety

[{"selector":"#anim-aeeedbd8-757c-483c-838d-06ca41eeb8de","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c283e997-137f-4abc-9b87-1be622478a86","keyframes":{"transform":["translate3d(-115.04703%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc57f652-2e4c-4534-9011-72ed05eaea11","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-50ede49c-adfa-482e-9aa2-f8739149640a","keyframes":{"transform":["translate3d(-115.00001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c4389540-3736-4fbf-8b09-43568b31fd99","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-034b7da4-5599-493c-96d0-ec96c1ad4c0d","keyframes":{"transform":["translate3d(-124.00001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3793492a-4cd9-4099-8187-0aecd73644c9 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(29.91699206563709%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Insufficient fiber intake can increase hunger and contribute to overeating. Fiber helps create a feeling of fullness, aiding in appetite control. Photo by Freepik

3. Weight Management Challenges

[{"selector":"#anim-83990504-71da-497c-a8e9-67fbf74f2846","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4bab5479-3042-41c9-a8a7-db0abf8239d8","keyframes":{"transform":["translate3d(116.02564%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-49d45797-a0fe-41e5-a40a-c243c75b67d7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ba4ec548-fab3-45f8-8428-6c8a4fa9628a","keyframes":{"transform":["translate3d(114.51104%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7098793c-8acf-415c-9a6b-28b7a25751f7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ec80d1de-529d-4724-9a85-e24dddcb790a","keyframes":{"transform":["translate3d(181.50001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-133e314d-1e8c-4f1b-8bbf-4c543dd83904 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-12.514648210040342%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] High-fibre foods often have fewer calories and can aid in weight management by promoting feelings of fullness and reducing overall calorie intake. Photo by Freepik

4. Blood Sugar Fluctuations

[{"selector":"#anim-2e821b4c-d18f-4cb8-a349-dd4c8b986283","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f50046c8-6d93-49a0-a1d4-dea187d2d4d4","keyframes":{"transform":["translate3d(-115.04703%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2143ddf1-cb97-4ec2-ada4-6bfeb6627b63","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9ac8d72c-ba72-488b-bc93-3c160260528a","keyframes":{"transform":["translate3d(-114.58967%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1b6bc532-d98c-489a-ac18-758d74fa160e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e954c024-3334-4d32-a267-7dd4a936874d","keyframes":{"transform":["translate3d(-123.50001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-91748e91-84e0-411b-aad5-6644e1337949 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.249999886225726%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Fibre helps regulate blood sugar levels by slowing down the absorption of glucose. Inadequate fibre intake may lead to energy crashes, cravings, or an increased risk of developing diabetes. Photo by Unsplash

5. Low Energy Levels

[{"selector":"#anim-a45badd7-11eb-4238-904f-2d19a933af6c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(18.079341452320243%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-45a7ec6f-27aa-4fed-803a-d049695992ff","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6401a343-9e7c-41d3-bf24-7f92bb14f61f","keyframes":{"transform":["translate3d(114.73355%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-921c069f-354d-452d-b166-db968bd31c2a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-75c4cf1e-5c45-4fef-986a-75b5344fe328","keyframes":{"transform":["translate3d(110.63829%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1de7cc41-0bf4-4d15-adaa-6778be244460","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7e64a137-4194-4b22-bc82-f345bd310045","keyframes":{"transform":["translate3d(182.49999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fibre-rich foods provide a slow and steady release of energy, helping to sustain energy levels throughout the day. If you experience frequent fatigue or a lack of sustained energy, it could be related to insufficient fibre intake. Photo by Unsplash

6. Increased Risk of Digestive Disorder

[{"selector":"#anim-947f602b-fb8d-44d3-b585-50982353c0b7 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.246337776828504%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-3a0edbab-13ee-4c3e-827d-578a023b16b7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5a6747b2-b957-4379-84f6-3db6ab595ba3","keyframes":{"transform":["translate3d(-115.04703%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-540694f4-c133-4c51-85da-0f6c797a38ac","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7a4e310b-f8c5-4733-bd77-d78eb06673ed","keyframes":{"transform":["translate3d(-115.14196%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8e8928f7-3b1c-4b5a-84a3-9b73ece3edfc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6ece2d48-c70c-4489-86b0-53998247c3e6","keyframes":{"transform":["translate3d(-123.50001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] A lack of dietary fibre can contribute to an increased risk of developing digestive disorders, such as diverticulosis, hemorrhoids, or gastrointestinal issues. Photo by Freepik

7. Elevated Cholesterol

[{"selector":"#anim-7d5146df-9141-467f-932d-769081277c57 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.816379054376253%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-2cd4d01e-6486-4105-a36e-b6febceff3cb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a52c598-4981-4ecf-8155-8b96a2b5fdef","keyframes":{"transform":["translate3d(114.10658%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-85109c79-509e-4085-bf27-d22c9b59dab8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4234548d-4729-49a0-a647-013fd310834c","keyframes":{"transform":["translate3d(114.82649%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-93f67ff9-446a-4533-9727-f04292447b80","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-14e4c6e8-8f76-486d-8ccb-b383c97be59c","keyframes":{"transform":["translate3d(182.49999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fibre, particularly soluble fiber, helps reduce cholesterol levels by binding to cholesterol in the digestive tract and promoting its excretion. Inadequate fibre intake may contribute to higher cholesterol levels and an increased risk of heart disease. Photo by Unsplash

Conclusion

[{"selector":"#anim-c629447c-149f-4191-8bea-87f9cbb76ea3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9a8d090c-811f-4400-b88e-09e3e5038013","keyframes":{"transform":["translate3d(-114.8265%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b825dabd-6e63-42f4-99a8-4aef395ba686","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-29fd41a6-190b-457f-8bd8-b5e835875c71","keyframes":{"transform":["translate3d(-114.6875%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8942454e-096a-4693-bd1f-8328dc6bcdf6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ea82d5ea-6819-4448-bceb-e20d8193136c","keyframes":{"transform":["translate3d(-124.99999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c35383c4-bf58-421e-af25-239a491ae564 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(31.249999886225726%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Recommended daily intake of fibre varies depending on age, sex, and individual health conditions. Increase fibre intake gradually and stay hydrated. If you have concerns about your fibre intake, consulting with a healthcare professional. Photo by Unsplash

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[{"selector":"#anim-7f953795-f1a2-4167-89de-5430e2760d47","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b474ad85-a2be-4472-82ad-8c73825dbe70","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-56d2346e-0637-4cda-8c46-fadedc9f0f7e","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9acb6555-bb06-4957-ba78-350972420706","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] REGISTER NOW

Reasons To Include Dietary Fiber In Your Daily Diet

[{"selector":"#anim-590429ef-f102-4570-9c03-0434d5891be4","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8467722d-7bff-4c7c-9233-3377b3233d5c","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9f19410f-4368-411d-a4f5-e0c76974205d","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c54d401e-3036-4324-8f5e-24f5b21d680a","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Photo by Freepik Here's what to read next Let's go