Are you eating enough fibre? Here’s how to check

Do you include lots of fruits, veggies and whole foods in your daily diet? If you don’t eat enough of these fibre-rich foods, you may be losing out on a key macronutrient that can wreak havoc on your overall health.

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While the symptoms of a fibre-deficiency are not super clear, here are some warning signs to watch out for:

Constipation

If you’re constantly unable to have clear bowel movements, it might be one of the most obvious signs of being low on fibre. A fibre-rich diet aids water absorption in the body which in turn makes it easier for your stool to pass on out through the intestines.

Constant Hunger

If you’re eating all of your meals and still never feel satiated from the food, your meals might be low on fibre. The nutrient slows down the digestion process, regulates blood glucose levels and fibrous foods are also harder to chew. All of this contributes to the feeling of fullness and keep hunger pangs at bay.

Sluggish Feeling

Slower digestion prevents blood sugar spikes and of course, the subsequent crashes. This means that a fibre-rich diet helps maintain stable energy levels throughout the day. So, if you’re prone to feeling lethargic, eating some fibre-rich snacks might help.

High Cholesterol

Soluble fibre is also good at binding to dietary cholesterol and helps to eliminate it from the digestive system. A review of 22 studies published in the British Medical Journal found that every additional 7 grams of fibre eaten daily can reduce your risk of heart disease by 9 per cent.

If you notice any of these symptoms in your body, take a look at your diet to check whether you’re getting the recommended intake of 21 to 25 grams of fibre per day for women and 30 to 38 grams for men under 50.

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