In addition to constipation, feeling tired or hungry shortly after eating are some of the six signs that can tell you that you are not consuming enough foods that provide fiber
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Friday, September 20
More fiber: the signs that you should eat more
Fiber is good for your health, it can do more than promote regularity and prevent constipation. However, most Americans less than half the recommended amount of fiber per day. You are probably part of the group that does not consume enough fiber and your body is giving you some signals.
Dietary fiber can relieve constipation and normalize bowel movements; help lower glucose levels and also lower blood cholesterol . The National Institute of Diabetes and Digestive and Kidney Diseases notes that some studies suggest that high fiber diets may help you lose weight and reduce the risk of cardiovascular disease, diabetes and cancer.
Men should consume around 38 grams of fiber per day and women around 25 grams. Sources of fiber are whole fruits and vegetables, whole grains, and beans.
How to know you are not eating enough fiber
1. Going several days without defecation or with difficulty
Low fiber intake can make you constipated and make it difficult to have a bowel movement once you do.
Changing what you eat and drink can make your stools softer and easier to pass. The NIH recommend eat more fiber-rich foods and drink more water by eating more fiber . Insoluble fiber can help with your constipation , this is found in whole grains, such as wheat bran and oat bran; vegetables; carrots, cucumbers and tomatoes.
two. You are hungry after meals
Foods rich in fiber make you feel full, that feeling of fullness that you get after a meal. Make you feel full for longer . Fiber is a type of carbohydrate that the body cannot digest and takes longer to pass through our digestive system.
3. Weight gain
The people who do not experience satiety may eat more than they need . Fiber can help control weight, adds bulk to meals but low in calories. Studies have found that people with high fiber intake tend to weigh less. “People follow different types of diets, those who follow diets rich in fiber usually consume about a 10% fewer calories ”, share the NIH.
4. Blood sugar fluctuations
If you have diabetes and have difficulty controlling your blood sugar, you are probably not getting enough fiber. Fiber helps regulate the use of sugars by the body, which helps control hunger and blood sugar, as shared by the Harvard School of Public Health.
5. You have no power
A diet low in fiber and high in foods that causes sudden spikes in blood sugar can make you feel tired. By helping to keep blood sugar levels stable, fiber helps prevent spikes and dips that make you feel tired . Eating foods rich in fiber can help you have sustained energy throughout the day.
6. You have high cholesterol levels
A diet high in saturated fat and with very little fiber favors high levels of total cholesterol. Fiber helps lower levels of “bad” cholesterol (LDL) in the blood and reduces the risk of developing coronary artery disease.
Harvard Health that soluble fiber binds cholesterol and its precursors in the digestive system and drags them out of the body before they enter circulation. Soluble fiber foods include oatmeal, nuts, beans, lentils, apples, and blueberries.
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