Winton Eliott
Eating a diet that is low in fiber can lead to serious health problems.
Not getting enough fiber in your diet can cause constipation, increase the risk of developing certain diseases, and lead to nutrient deficiencies.
It’s important to understand the consequences of eating too little fiber so you can make sure you are eating a healthy amount.
Read on to learn more about the potential health risks of not eating enough fiber.
What is fiber?
Fiber, also known as roughage or dietary fiber, is a type of carbohydrate that the body can’t digest. It comes from plants, such as fruits, vegetables, and grains.
Fiber has two main types: soluble and insoluble.
Soluble fiber dissolves in water to form a gummy substance when it reaches the stomach and intestines.
Insoluble fiber does not dissolve in water but instead passes through the digestive system relatively unchanged.
Both types of fiber are important for a healthy diet.
How much fiber do you need?
The amount of fiber you need to consume each day depends on your age and gender.
According to the Academy of Nutrition and Dietetics, adult males aged 19-30 should aim for at least 38 grams per day, while adult females aged 19-50 should strive for 25 grams per day.
Those over 50 can reduce their intake slightly, aiming for 21 grams per day for men and 25 grams for women.
Children should consume significantly less fiber, with 1 to 4-year-olds needing 19 to 25 grams a day, while 5 to 18-year-olds need between 25 and 38 grams each day.
What happens if you don’t eat enough fiber?
There are a number of potential health risks associated with not consuming enough fiber. The most common, include:
Constipation
Constipation is one of the most common side effects of eating too little fiber.
When your diet lacks sufficient amounts of fiber, stools become harder and more difficult to pass through the intestines.
As a result, you may experience abdominal pain, nausea, bloating, and other digestive issues.
Additionally, constipation can lead to more serious health complications, such as hemorrhoids and anal fissures.
Increased risk of disease
Not eating enough fiber can also put you at an increased risk for certain diseases, such as type 2 diabetes, heart disease, and some types of cancer.
Studies have found that people who consume a low-fiber diet are more likely to be overweight or obese, which can also increase the risk of developing these chronic illnesses.
Furthermore, a low-fiber diet is also linked to higher blood cholesterol levels and an increased risk of stroke.
Nutrient deficiencies
When you don’t get enough fiber in your diet, it can also lead to nutrient deficiencies.
Fiber helps your body absorb essential vitamins and minerals from food. Without these nutrients, you may be at an increased risk of developing certain diseases or conditions.
Additionally, a lack of fiber can cause digestive issues, such as bloating and constipation, which can further contribute to nutrient deficiencies.
Tips to increase your fiber intake
If you want to make sure you’re getting enough fiber in your diet, there are a few simple steps you can take. These includes:
Eat more high-fiber foods
Eating more high-fiber foods is one of the easiest ways to increase your fiber intake.
Foods such as oats, legumes, nuts, whole grains, fruits, and vegetables are all rich sources of dietary fiber.
Aim for at least five servings of fruits and vegetables per day and try to incorporate a wide variety of plant-based foods in your diet.
Additionally, you can also add high-fiber ingredients to recipes, such as oat bran or flaxseed.
Limit processed foods
Processed foods are typically low in fiber and high in unhealthy saturated fats, sugar, and sodium.
Limiting your intake of these types of foods can help ensure you’re getting enough dietary fiber.
To make healthier choices, try to shop the perimeter of your grocery store, as this is where most fresh, unprocessed foods can be found.
Additionally, read nutrition labels to ensure the foods you’re buying are high in fiber and low in saturated fat and sugar.
Drink more water
Staying hydrated is essential for maintaining a healthy digestive system.
Drinking enough water helps soften stools, making it easier for fiber to do its job.
Additionally, water helps move fiber through the digestive tract, preventing it from becoming stuck in the intestines and causing discomfort or constipation.
Aim for at least 8 glasses of water per day to keep your body hydrated and ensure you’re getting enough dietary fiber.
Take a daily fiber supplement
If increasing your dietary fiber intake is still not enough, taking a daily fiber supplement can help.
Fiber supplements are available in both powder and capsule form and provide an easy way to add more fiber to your diet without the added calories or fat.
However, it is important to talk to your doctor before taking any supplements, as some may interact with certain medications or conditions.
Final words
Eating a diet high in fiber is essential for maintaining good digestive health and preventing chronic diseases.
It can help keep your digestive system running smoothly, reduce the risk of nutrient deficiencies, and even lower your risk of certain illnesses.
To increase your dietary fiber intake, make sure to incorporate more high-fiber foods into your diet, limit processed foods, drink enough water, and consider taking a fiber supplement.
With these tips, you can ensure you’re getting all the dietary fiber you need.
This content is for informational purposes only and does not constitute medical advice.
Always consult with your doctor or healthcare provider before making any changes to your diet or lifestyle.
