{"id":628598,"date":"2026-09-18T13:56:14","date_gmt":"2026-09-18T13:56:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/628598\/"},"modified":"2026-09-18T13:56:14","modified_gmt":"2026-09-18T13:56:14","slug":"how-to-tell-if-youre-not-getting-enough-fiber-per-r-d-s","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/628598\/","title":{"rendered":"How to Tell if You\u2019re Not Getting Enough Fiber, per R.D.s"},"content":{"rendered":"

\"Estimated5 min read<\/p>\n

Fiber is one of the less flashy nutrients. It doesn\u2019t get the glamour of building big muscles like protein<\/a> or supporting brain function like healthy fats. But don\u2019t let its understated reputation fool you. This quiet, hard-working nutrient maintains the upkeep of crucial digestive and bodily processes. And, if you\u2019re not getting enough, your body will let you know. A deficient diet will quickly result in noticeable signs you\u2019re not getting enough fiber.<\/p>\n

Meet the experts: Samantha Peterson, R.D.<\/a>, founder and CEO of Simply Wellness; Erin Barrett, Ph.D.<\/a>, director of product innovation and scientific affairs at Shaklee; Amy Davis, R.D.N.<\/a>, Live Conscious<\/a> nutrition consultant; Matt Landry, Ph.D., R.D.N.<\/a>, assistant professor at UC Irvine Joe C. Wen School of Population & Public Health.<\/p>\n

Fiber is a complex carbohydrate found in plant-based foods. Unlike other types of carbs, the human body is unable to digest fiber<\/a>, so it moves through your digestive system entirely intact. It\u2019s best known for its helpful ability to relieve constipation<\/a>, but that is only one small part of what fiber can do. \u201cFiber is your body\u2019s built-in cleanup crew,\u201d says Samantha Peterson, R.D.<\/a>, founder and CEO of Simply Wellness. It regulates blood sugar, blood pressure, and cholesterol levels, and keeps you feeling full for longer. Studies show that high-fiber diets can help reduce your risk of cardiovascular disease<\/a>\u2014the leading cause of death in the United States\u2014and colorectal cancers<\/a>.<\/p>\n

How much fiber should you be eating?<\/p>\n

Despite fiber\u2019s long and impressive list of contributions to your body, most Americans don\u2019t eat enough of it. The specific, down-to-the-gram amount you should be getting depends on your sex, age, and personal health history. Mayo Clinic<\/a> recommends that for every 1,000 calories an adult eats, they should try to have 14 grams of fiber. However, studies<\/a> show that most Americans are only getting half of that recommended intake. \u201cPeople may not realize how much fiber they need,\u201d says Erin Barrett, Ph.D<\/a>., director of product innovation and scientific affairs at Shaklee. \u201cWithout that understanding, it\u2019s easy to fall short.\u201d She also points to the inaccessibility of fresh produce and the over-reliance on low-fiber, heavily processed foods<\/a> as part of this gap.<\/p>\n

But doing the math every day isn\u2019t always feasible, which is why it\u2019s important to be able to recognize your body\u2019s signs you\u2019re not getting enough fiber in your daily diet. Let\u2019s get into them.<\/p>\n

Signs you\u2019re not getting enough fiberBeing backed up<\/p>\n

The experts we spoke to agree: Constipation is a classic sign you need more fiber. \u201cWithout enough fiber, waste moves slowly through our intestines, becoming hard and difficult to pass,\u201d Matt Landry, Ph.D., R.D.N.<\/a>, assistant professor at UC Irvine Joe C. Wen School of Population & Public Health, explains. If you\u2019ve gone a few days without spending time on the toilet, low fiber may be to blame, Peterson says.<\/p>\n

Irregular bowel movements<\/p>\n

Irregular poops\u2014poops that are infrequent, uncomfortable, or unusual-looking\u2014are another telltale sign you\u2019re low on fiber. \u201cFiber bulks up the stool and helps move things along,\u201d explains Amy Davis, R.D.N.<\/a>, Live Conscious nutrition consultant. Without enough fiber, your poops may be small, hard, and pebble-like, rather than healthy, smooth, and continuous.<\/p>\n

Hemorrhoids<\/p>\n

Fiber famously helps to prevent constipation, which is helpful because being backed up can cause issues all the way through to the very end of the digestive tract. If you spend too much time sitting on the toilet or have to strain to pass stool, it can put strain on the veins in your anus and rectum, causing hemorrhoids<\/a>. These swollen veins can cause itchiness, bleeding, or even pain.<\/p>\n

Always feeling hungry<\/p>\n

If you\u2019re constantly craving snacks\u2014or feeling hungry right after you\u2019ve eaten\u2014you may need more fiber in your diet. \u201cFiber helps increase satiety by slowing digestion and promoting a feeling of fullness,\u201d Barrett explains. \u201cWithout it, meals may not feel as satisfying.\u201d Not getting enough fiber may also lead to a blood sugar spike<\/a> or crash, Peterson notes, which may cause you to crave sweets and other foods, per the American Diabetes Association (ADA)<\/a>.<\/p>\n

Brain fog and bad moods<\/p>\n

Suddenly feeling grumpy or struggling to focus? Peterson and Davis say these could be signs you\u2019re low on fiber. \u201cNot getting enough fiber can impact your mood,\u201d Davis says. That\u2019s because fiber helps regulate your gut, Peterson explains. And your gut produces important neurotransmitters, like mood-regulating serotonin, feel-good dopamine, calming GABA (gamma-aminobutyric acid), and brain-friendly glutamate.<\/p>\n

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Bloating after meals<\/p>\n

When you don\u2019t get enough fiber, it can throw off your entire digestive tract\u2014causing symptoms like gas, bloating, and general discomfort. \u201cFiber helps regulate digestion, feed your gut bacteria, and stabilize blood sugar,\u201d Peterson says. \u201cWithout it, your whole system can feel off.\u201d Low fiber can disrupt the delicate balance of bacteria in your gut, Barrett adds, causing your digestive system to go haywire.<\/p>\n

Having dull skin<\/p>\n

One lesser-known symptom of too little fiber? \u201cDull skin,\u201d Peterson says. And research on the gut-skin axis<\/a> furthers this concept. The idea is that your gut and skin microbiomes are related, so what\u2019s good for one is good for the other\u2014and vice versa. Studies suggest that fiber can help fight acne<\/a> and heal wounds<\/a>. Fiber also helps reduce inflammation, Davis points out, which is associated with a range of skin conditions, per the Cleveland Clinic<\/a>.<\/p>\n

High cholesterol levels<\/p>\n

Fiber helps your body get rid of excess cholesterol. \u201c[So,] inadequate fiber intake may make it harder to manage healthy cholesterol levels<\/a>,\u201d Barrett explains. This is more likely to affect you if you already have high cholesterol, or if your diet is high in saturated and trans fats, which can lead to high cholesterol, per the Mayo Clinic<\/a>.<\/p>\n

Sluggishness<\/p>\n

If you feel tired on and off or find yourself crashing after lunch, pay attention to what you\u2019re putting on your plate. \u201cFiber\u2019s other role is helping to stabilize blood sugar levels,\u201d Landry says. \u201cSo someone who doesn\u2019t consume a lot of fiber might experience energy crashes throughout the day because of spikes and drops in their blood sugar.\u201d<\/p>\n

Weakened immune system<\/p>\n

Immune cells are distributed throughout your body, but 80% of them live in your gut, per the Cleveland Clinic<\/a>. And since fiber keeps your gut healthy, it shouldn\u2019t surprise you to learn it plays a role in your immune system. \u201cFiber feeds the good gut bacteria that produce anti-inflammatory compounds and strengthen the immune system,\u201d Davis explains. So if you\u2019re getting sick more often or struggling to shake that cold, check your fiber intake\u2014you may need more.<\/p>\n

How to add fiber into your daily diet<\/p>\n

If you\u2019ve realized you\u2019re not eating enough fiber, where should you look to make up the difference? After all, it\u2019s not like fiber just grows on trees. Well, actually, in the case of avocados<\/a>, pears, apples, and plenty of other fiber-rich foods<\/a>, it often does.<\/p>\n

Adding more fiber into your diet doesn\u2019t have to be a big to-do. \u201cAim to include at least one fiber-rich food at every meal, such as berries at breakfast, beans at lunch, and a veggie side at dinner,\u201d says Davis. She adds that fiber needs to be paired with proper hydration to do its job, so make sure you\u2019re hitting your daily hydration goal as well.<\/p>\n

When adding fiber into your diet, it\u2019s important to start slowly. Landry explains that a sudden increase in fiber can upset your stomach, leading to flatulence or bloating. However, this isn\u2019t necessarily a sign to stop. Your body just needs a bit of additional time to adjust to this new amount. Being aware of how much fiber you regularly consume and then slowly adding in more is often the best place to start.<\/p>\n