{"id":51567,"date":"2025-08-08T00:58:18","date_gmt":"2025-08-08T00:58:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/51567\/"},"modified":"2025-08-08T00:58:18","modified_gmt":"2025-08-08T00:58:18","slug":"9-warning-signs-youre-not-getting-enough-fiber","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/51567\/","title":{"rendered":"9 Warning Signs You\u2019re Not Getting Enough Fiber"},"content":{"rendered":"\n

Odds are, you\u2019re not eating enough fiber<\/a>. A carbohydrate found in plant-based foods, it plays a significant role in bodily functions: It makes you feel full and keeps your digestive system<\/a> moving. It also helps regulate blood sugar, blood pressure, and cholesterol levels, so it\u2019s especially valuable for people with type of diabetes<\/a> or heart disease. There are certain signs your body needs more fiber (that go beyond constipation). <\/p>\n

\u201cFiber is your body\u2019s built-in cleanup crew,\u201d says Samantha Peterson, R.D.<\/a>, founder and CEO of Simply Wellness. \u201cIt\u2019s not flashy, but it\u2019s powerful.\u201d<\/p>\n

You need between 21 and 38 grams per day (depending on your age and gender)\u2014and most Americans consume half that, per Statpearls<\/a>. Experts blame this on our diets being low in fiber-rich fruits and vegetables<\/a>, and high in fiber-poor processed foods. But they say lack of awareness may also play a role. \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<\/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

Running low on fiber can cause uncomfortable symptoms, like gas, bloating, and constipation. And since fiber does more than regulate your digestive system, it may impact your skin, mood, and immune system too.
<\/p>\n

Ahead, experts explain signs and symptoms associated with needing more fiber in your diet. <\/p>\n

Signs you\u2019re not getting enough fiberConstipation<\/p>\n

The experts we spoke to agree: Constipation<\/a> is a classic sign you need more fiber. \u201cWithout enough fiber, waste moves slowly through our intestines, becoming hard and difficult to pass,\u201d Landry 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 poops<\/p>\n

Irregular poops<\/a>\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 Davis explains. Without enough fiber, your poops may be small, hard, and pebble-like, rather than healthy, smooth, and continuous.<\/p>\n

Constant cravings<\/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 or crash<\/a>, Peterson notes, which may cause you to crave sweets<\/a> and other foods, per the American Diabetes Association (ADA)<\/a>.<\/p>\n

Mood swings<\/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<\/a>, 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

Bloating<\/p>\n

When you don\u2019t get enough fiber, it can throw off your entire digestive tract\u2014causing symptoms like gas, bloating<\/a>, 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

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<\/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,\u201d Barrett explains. This is more likely to affect you if you already have high cholesterol<\/a>, or if your diet is high in saturated and trans fats, which can lead to high cholesterol, per the Mayo Clinic<\/a>. <\/p>\n

Low energy<\/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

Constantly getting sick<\/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<\/a>, 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 get more fiber in your diet<\/p>\n

Thankfully, upping your fiber intake is easy: Start eating more high-fiber foods<\/a>. \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 Amy Davis, R.D.N.<\/a>, Live Conscious nutrition consultant. And start slowly\u2014too much fiber too fast can upset your stomach, explains Matt Landry, Ph.D., R.D.N.<\/a>, assistant professor at UC Irvine Joe C. Wen School of Population & Public Health.<\/p>\n

Related Stories