Fiber is a nutrition rockstar and eating more of it comes withsome impressive health benefits. A diet high infiber(read: fruits, veggies, beans, whole grains, nuts and seeds) can help make losing weight and maintaining a healthy weight overtime easier, it boostsgut healthand helps youstay regular in the bathroom department, and it can even reduce your risk of developing diabetes, heart disease and certain types of cancer. When youdon’t eat enough fiber, not only are you missing out on these amazing health benefits but you’re also likely to experience some not-so-pleasant side effects. Though the symptoms of not eating enough fiber aren’t always clear, here are 6 signs to watch for, plus easy ways to help yourselfeat more fiber.
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1. You are constipated
Remember though, anytime you’re eating more fiber, you also need to drink more water. Otherwise, you could become even more backed up.
2. You’re hungry soon after eating
Your stomach empties slower when your meal is high in fiber, as fiber is broken down slowly and gradually. Additionally, fiber expands when it absorbs water, which also contributes to that feeling of fullness. And last but not least, high-fiber foods require more chewing and take longer for your stomach to digest. This sends a signal to your brain that you are full, which helps you eat less throughout the day. The result is that you’ll feel satisfied for longer after a high fiber meal and less likely to feel hunger pangs an hour after eating. Low-fiber meals digest more quickly and thus, you feel hungry soon after. Even if you’re including other filling foods, like healthy fats and protein, but still find yourself rooting through the pantry soon after, it’s likely the lack of fiber.
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3. You have high cholesterol
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4. You have hemorrhoids
Hemorrhoids are swollen, painful veins in the lowest part of your rectum and anus and tend to develop when you are pushing during a bowel movement. Eating a high-fiber diet helps to soften stools, increase stool weight and reduces the time it spends in the colon, which results in stools that pass more easily.
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5. You constantly feel tired and sluggish
Another perk of fiber is that it helps to balance blood sugar levels. The slower digestion that happens after a fiber-rich meal meals the glucose in food is also digested more slowly. This helps to prevent blood sugar spikes and subsequent crashes, which is not only good for your energy levels but also good for your overall health. So, if you often find yourself feeling tired and sluggish, chances are you may need more fiber at your meals.
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6. You are having a hard time losing weight
Eating a high-fiber diet contributes to feelings of fullness and satisfaction. When your diet is low in fiber, you may constantly feel the need to snack throughout the day, which makes weight loss difficult. Fiber adds volume to your meals without adding any calories, which makes weight loss easier and more effective in the long run. Some research even suggests that fiber can bind with calories in food and prevent it from being absorbed altogether, which is like a built-in weight management benefit.
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