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If you’ve ever felt bloated, sluggish, or constantly hungry despite eating regular meals, you may have experienced some of the symptoms of low fiber. <\/p>\n
And you\u2019re not alone. More than 90% of Americans might not be getting the recommended amount of fiber. That\u2019s 25 grams of fiber per day for women and 38 grams for men (1<\/a>). <\/p>\n In fact, according to a survey conducted by MyFitnessPal<\/a>, 88% of members surveyed say they have no idea how much fiber, protein, carbs, sugar, or salt they consume daily. <\/strong>Only 52% of people surveyed pay attention to how much fiber they\u2019re consuming every day. <\/p>\n Ready to focus on fiber and reap the benefits? We\u2019re here to help you spot the signs of low fiber intake\u2014and how to fix it.<\/p>\n Knowing what can go wrong when you don\u2019t eat enough fiber can help motivate you to make it a priority. A low-fiber diet doesn\u2019t just mess with your digestion\u2014it can lead to more serious health problems over time<\/strong>, including (3<\/a>):<\/p>\n Sometimes your symptoms are subtle, like a vague sense of fatigue and sometimes they\u2019re more obvious, like constipation, and you just didn\u2019t connect them to your diet. <\/p>\n Here are some of the most telling signs that your fiber intake could use a boost: <\/p>\n Fiber adds bulk to your stool and helps everything move smoothly through your intestines. Without enough fiber, stool can become hard, dry, and more difficult to pass, leading to uncomfortable and infrequent bowel movements. <\/p>\n And when constipation is a way of life thanks to a low-fiber diet, it can cause bloating, stomach discomfort<\/strong>, and even hemorrhoids due to straining while using the bathroom. <\/p>\n Fiber, especially soluble fiber in foods like oats and beans, can ease this problem. It helps pull water into the intestines and soften stool. Insoluble fiber from whole grains and certain vegetables helps, too. It acts like a broom sweeping through your system to keep things moving (4<\/a>). <\/p>\n Are You Eating Enough Fiber? Get Your Fiber Score<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n If you\u2019re eating in a calorie deficit <\/a>but still struggling to lose weight, fiber might be the missing ingredient in your diet. High-fiber foods take longer to digest, which helps prevent hunger too soon after eating. <\/strong>(1<\/a>).<\/p>\n Fiber also helps keep your blood sugar on an even keel. <\/strong>This means you\u2019ll have fewer cravings for quick fixes like sugary snacks (6<\/a>). Research shows that people who eat more fiber naturally consume fewer calories throughout the day by up to 10% (7<\/a>). <\/p>\n So, if weight loss is your goal, swapping refined carbs for fiber-rich whole grains<\/a>, legumes, and vegetables might make a big difference in how satisfied you feel.<\/p>\n About the Experts<\/strong><\/p>\n Caroline Thomason, RD<\/strong>, is a dietitian and diabetes educator combining her love of nutrition with the power of making better health easy to understand. With 12 years in the industry, her work has appeared in more than 40 publications. She’s also a speaker, broadcast spokesperson, and recipe developer.<\/p>\n Joanna Gregg, MS, RD,<\/strong> is a Food Data Curator at MyFitnessPal. She earned her Master\u2019s degree from The University of Nebraska. Her focus is helping people find the right balance of food, fitness and healthy living to reach their optimal health.<\/p>\n Katherine Basbaum, MS, RD<\/strong>, is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.<\/p>\n You know those blood sugar crashes that send you to the vending machine at 3pm? Well, they also affect your energy levels throughout the day. <\/p>\n Without enough fiber to slow digestion, carbohydrates may be more quickly broken down into sugar, causing a burst of energy followed by the sudden urge to nap (<\/strong>6<\/strong><\/a>).<\/strong><\/p>\n If you often feel blah after meals or struggle with brain fog, try boosting your fiber intake. <\/p>\n Swap refined carbs<\/a> for whole grains, add a serving of vegetables to your meals, or snack on some nuts and a piece of fruit to provide the steady release of energy your body needs to keep you going steady.<\/p>\n Constipation isn’t the only digestive symptom of a low fiber diet. <\/strong>You also may find that you have unpredictable or irregular bathroom habits. <\/p>\n Since fiber helps regulate your digestion, a low fiber diet can leave your digestive system feeling bloated, uncomfortable, or just unpredictable (8<\/a>). No matter which side of the spectrum your gut tends to lean, fiber will likely help you regulate it.<\/p>\n An Essential Guide to Daily Fiber Requirements<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n Irritable bowel syndrome, or IBS, is a common condition that can leave you experiencing diarrhea, constipation, or a combination of the two. One in 20 people in the US is living with IBS (9<\/a>).<\/p>\n If you\u2019re one of them, fiber can play a key role in managing your IBS symptoms<\/strong>. Too little fiber in your diet could worsen constipation, and increase symptoms of bloating, gas, or cramping (9<\/a>).<\/p>\n On the other hand, focusing on eating enough fiber could improve constipation, slow down diarrhea, or generally help regulate your gut depending on your irregular symptoms (4<\/a>, 8<\/a>). <\/p>\n Specifically, soluble fiber is more gentle on the gut than insoluble fiber (9<\/a>). High soluble fiber vegetables like sweet potatoes, and carrots may be foods to start with for a gentle increase in your fiber intake (10<\/a>). <\/p>\n Keep in mind that increasing your fiber intake too quickly or increasing your insoluble fiber from foods like raw green vegetables can worsen IBS symptoms for some (11<\/a>). Talk with your healthcare provider about the best fiber strategy for you if you know you have IBS.<\/p>\nRisks of Not Getting Enough Fiber<\/h2>\n
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Symptoms of a Low-Fiber Lifestyle<\/h2>\n
Constipation<\/h3>\n
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