5 Indicators You’re Not Consuming Sufficient Fiber

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/04/low-fiber-sign-1024x683.jpeg" class="attachment-large size-large wp-post-image" alt="Signs you're not eating enough fiber | MyFitnessPal" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/04/low-fiber-sign-1024x683.jpeg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/04/low-fiber-sign-300x200.jpeg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/04/low-fiber-sign-768x512.jpeg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/04/low-fiber-sign.jpeg 1504w" sizes="(max-width: 800px) 100vw, 800px" /> When you’ve ever felt bloated, sluggish, or continually hungry regardless of consuming common meals, you could have skilled among the signs of low fiber.

And also you’re not alone. Greater than 90% of People won't be getting the really useful quantity of fiber. That’s 25 grams of fiber per day for ladies and 38 grams for males (1).

In actual fact, in keeping with a survey carried out by MyFitnessPal, 88% of members surveyed say they don't know how a lot fiber, protein, carbs, sugar, or salt they eat every day. Solely 52% of individuals surveyed take note of how a lot fiber they’re consuming on daily basis.

Able to deal with fiber and reap the advantages? We’re right here that can assist you spot the indicators of low fiber consumption—and tips on how to repair it.

Dangers of Not Getting Sufficient Fiber

Realizing what can go flawed while you don’t eat sufficient fiber might help inspire you to make it a precedence. A low-fiber weight-reduction plan doesn’t simply mess together with your digestion—it may possibly result in extra critical well being issues over time, together with (3):

Elevated danger of coronary heart illness

Blood sugar fluctuations

Problem sustaining a wholesome weight

Elevated danger of colon most cancers

Signs of a Low-Fiber Life-style

Typically your signs are delicate, like a obscure sense of fatigue and typically they’re extra apparent, like constipation, and also you simply didn’t join them to your weight-reduction plan.

Listed below are among the most telling indicators that your fiber consumption might use a lift:

Constipation

Fiber provides bulk to your stool and helps every part transfer easily via your intestines. With out sufficient fiber, stool can develop into arduous, dry, and tougher to cross, resulting in uncomfortable and rare bowel actions.

And when constipation is a lifestyle because of a low-fiber weight-reduction plan, it may possibly trigger bloating, abdomen discomfort, and even hemorrhoids attributable to straining whereas utilizing the lavatory.

Fiber, particularly soluble fiber in meals like oats and beans, can ease this drawback. It helps pull water into the intestines and soften stool. Insoluble fiber from complete grains and sure greens helps, too. It acts like a brush sweeping via your system to maintain issues shifting (4).

<img loading="lazy" decoding="async" width="1024" height="643" src="https://blog.myfitnesspal.com/wp-content/uploads/2024/02/fiber-quiz-1024x643.jpg" alt="Are You Getting Enough Fiber? Get Your Fiber Score" class="wp-image-54655 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2024/02/fiber-quiz-1024x643.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2024/02/fiber-quiz-300x188.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2024/02/fiber-quiz-768x482.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2024/02/fiber-quiz.jpg 1504w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may additionally like

Are You Consuming Sufficient Fiber? Get Your Fiber Rating

Weight Loss Feels Onerous

When you’re consuming in a calorie deficit however nonetheless struggling to shed extra pounds, fiber could be the lacking ingredient in your weight-reduction plan. Excessive-fiber meals take longer to digest, which helps stop starvation too quickly after consuming. (1).

Fiber additionally helps maintain your blood sugar on a fair keel. This implies you’ll have fewer cravings for fast fixes like sugary snacks (6). Analysis reveals that individuals who eat extra fiber naturally eat fewer energy all through the day by as much as 10% (7).

So, if weight reduction is your purpose, swapping refined carbs for fiber-rich complete grains, legumes, and greens may make a giant distinction in how happy you are feeling.

Concerning the Consultants

Caroline Thomason, RD, is a dietitian and diabetes educator combining her love of vitamin with the ability of constructing higher well being straightforward to know. With 12 years within the trade, her work has appeared in additional than 40 publications. She’s additionally a speaker, broadcast spokesperson, and recipe developer.

Joanna Gregg, MS, RD, is a Meals Information Curator at MyFitnessPal. She earned her Grasp’s diploma from The College of Nebraska. Her focus helps individuals discover the precise stability of meals, health and wholesome dwelling to achieve their optimum well being.

Katherine Basbaum, MS, RD, is Meals Information Curator at MyFitnessPal. She obtained her Masters in Diet Communication from the Friedman Faculty of Diet Science & Coverage at Tufts College and accomplished her Dietetic Internship at UVA Well being, the place she additionally works as a vitamin counselor for cardiology sufferers.

Lack of Vitality

these blood sugar crashes that ship you to the merchandising machine at 3pm? Properly, additionally they have an effect on your power ranges all through the day.

With out sufficient fiber to gradual digestion, carbohydrates could also be extra shortly damaged down into sugar, inflicting a burst of power adopted by the sudden urge to nap (6).

When you typically really feel blah after meals or battle with mind fog, attempt boosting your fiber consumption.

Swap refined carbs for complete grains, add a serving of greens to your meals, or snack on some nuts and a bit of fruit to offer the regular launch of power your physique must maintain you going regular.

Irregular Bowel Actions

Constipation isn’t the one digestive symptom of a low fiber weight-reduction plan. You additionally might discover that you've got unpredictable or irregular rest room habits.

Since fiber helps regulate your digestion, a low fiber weight-reduction plan can depart your digestive system feeling bloated, uncomfortable, or simply unpredictable (8). Regardless of which facet of the spectrum your intestine tends to lean, fiber will seemingly aid you regulate it.

<img loading="lazy" decoding="async" width="1024" height="683" src="https://blog.myfitnesspal.com/wp-content/uploads/2019/01/essential-guide-daily-dietary-fiber-1024x683.jpg" alt="Essential Guide to Daily Dietary Fiber Requirements | MyFitnessPal" class="wp-image-57148 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2019/01/essential-guide-daily-dietary-fiber-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2019/01/essential-guide-daily-dietary-fiber-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2019/01/essential-guide-daily-dietary-fiber-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2019/01/essential-guide-daily-dietary-fiber.jpg 1504w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may additionally like

An Important Information to Every day Fiber Necessities

Irritable Bowel Syndrome (IBS) Flare Ups

Irritable bowel syndrome, or IBS, is a typical situation that may depart you experiencing diarrhea, constipation, or a mix of the 2. One in 20 individuals within the US resides with IBS (9).

When you’re one among them, fiber can play a key function in managing your IBS signs. Too little fiber in your weight-reduction plan might worsen constipation, and improve signs of bloating, gasoline, or cramping (9).

Alternatively, specializing in consuming sufficient fiber might enhance constipation, decelerate diarrhea, or usually assist regulate your intestine relying in your irregular signs (4, 8).

Particularly, soluble fiber is extra mild on the intestine than insoluble fiber (9). Excessive soluble fiber greens like candy potatoes, and carrots could also be meals to begin with for a delicate improve in your fiber consumption (10).

Take into account that growing your fiber consumption too shortly or growing your insoluble fiber from meals like uncooked inexperienced greens can worsen IBS signs for some (11). Discuss together with your healthcare supplier about the perfect fiber technique for you if you've gotten IBS.

FIBER & IBS: What to Eat & Keep away from

Meals to Embrace (Usually Properly-tolerated)Meals to Keep away from (Might Set off Signs)Oats (rolled or steel-cut)Wheat bran cerealsChia seeds (in water or smoothies)Complete nuts and seedsPsyllium husk (Metamucil, fiber dietary supplements)Corn (restrict to 1/2 cob or 1/2 cup)Ripe bananasCabbage (restrict to three/4 cups)Peeled and cooked carrotsBrussels sproutsPeeled zucchini (cooked)Onions and garlicPotatoes with out skinApples and pears with skinWhite riceWhole wheat bread and pastaCanned, well-rinsed lentils (restrict to 1/4 to 1/2 cup)Beans (particularly undercooked)Sourdough or spelt bread (low FODMAP choices)Canned or unrinsed lentils

How you can Get Sufficient Fiber

When you’re struggling to get your every day fiber purpose, you could be contemplating a fiber complement. These can typically have a spot, however generally it’s a greater thought to get your fiber from complete meals in keeping with Katherine Basbaum, a MyFitnessPal dietitian. “Along with the fiber, complete meals offer you a bunch of different wholesome vitamins, nutritional vitamins and minerals,” she says.

Listed below are some dietitian-approved methods to extend your fiber consumption:

Eat Extra Plant Meals

One of many easiest methods for growing your fiber consumption is to prioritize crops!

You don’t should eat a plant-based weight-reduction plan or go vegan or vegetarian to reap the advantages of crops in your weight-reduction plan.

All these complete meals are fiber all-stars:

Complete grains

Fruits

Greens

Beans

Nuts

Seeds

Professional tip: Relating to fiber, don’t overlook seeds! Joanna Gregg, one other MyFitnessPal dietitian, particularly likes flaxseeds.

Begin Your Day with Fiber

Breakfast can set the tone in your day. Beginning with a high-fiber meal might help maintain you full and energized all morning. When you usually eat a low fiber breakfast, including one thing can go an extended approach to boosting your fiber consumption.

Strive including any of those to spice up the fiber in your morning meals:

Complete-grain toast

Berry smoothie

Chia seeds

Avocado

Apple

Banana

Oatmeal

Snack Sensible

As an alternative of reaching for chips or crackers, which not often offer you a lot fiber, select nuts, seeds, uncooked veggies, or hummus as a substitute for a snack. As a dietitian, I inform individuals to shoot for at the very least 3 to five grams of fiber per snack! This might appear like a bit of whole-grain toast, peanut butter, and banana sliced on high or it might be Greek yogurt with berries and chia seeds.

Begin Small

Boosting your fiber consumption doesn’t should imply fully overhauling your weight-reduction plan. Easy, small swaps can add as much as massive outcomes.

Listed below are just a few concepts:

Select whole-grain bread on the retailer as a substitute of white

Add some beans to your soup or salad

Snack on hummus or bean dip

These small selections add as much as a giant improve in your fiber consumption.

How you can Know You’re Consuming Sufficient Fiber

Unsure in case you’re hitting your fiber objectives? You’re not alone—most individuals don’t monitor their fiber consumption, which implies they may not notice they’re arising brief.

Your physique has methods of letting ! When you’re coping with any of the signs outlined above, like sluggish digestion, feeling hungry quickly after meals, or experiencing these dreaded power crashes, your weight-reduction plan could be missing this important nutrient. The excellent news is it’s straightforward to maintain tabs in your fiber consumption.

MyFitnessPal makes it easy by monitoring your every day and weekly fiber totals, so you possibly can spot patterns and make small changes the place wanted. When you begin paying consideration, you’ll shortly see the place you possibly can stage up your fiber recreation.